Behind the bench, flexing and stretching the arm - a classic triceps exercise method

Behind the bench, flexion and extension of the arm - a classic exercise method for triceps

　　　　Backed and extension of the arm is a classic exercise for triceps. It is also the most popular training movement for many triceps training. It has the same effect as parallel bar arm flexion and extension.

　　　Backed and extension of the arm flexion and extension of the arm is a strength training for triceps between two benches. It is an isolated form of counter-flexion and extension of the back, and is also called the back support of the back, which is a more difficult to control.

　　　The movement of flexion and extension of the arm flexion and extension of the arm behind the bench It is simple and convenient, without any equipment required. You can train this way even in any place with simple conditions. You only need a stool or a fulcrum, which will help you bring lasting growth.

Target exercise area: triceps

The key points of action:

1. Lying on your back, holding your hands behind your back on a slightly higher stool, putting your feet on a shorter stool, and other parts of your body are hanging in the air.

2. Exhale , relax your shoulders, slowly bend your elbows, and try to sink your body as much as possible (especially sink your buttocks), and stop for 2-3 seconds. When your body sinks, move smoothly, always control the triceps to slowly fall until you feel the triceps are fully extended.

　　3. Then inhale and stretch your arms to support your body to restore. Use the triceps contraction force to straighten your arms and triceps in the "peak contraction" position, stop for a while. Repeat the above movement process.

　　Precautions:

　　1. When the arm is flexed and extended, the medium speed is flat Stable, straight body, and clamp the arms inward with both elbows.

　　2. You can use any weight-bearing object to perform this training. Raising the height of your feet can increase the difficulty of training and increase the load to stimulate the triceps.

　　3. If you are a girl or do not have enough strength, you can lower the height of your legs. Put your legs on the floor for exercises

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