How to practice triceps to make your triceps stronger

The triceps are actually a muscle in our arms. When we are training, we will train various parts, and the training movements of each part are different, so it is important to choose the right movement. So, how to practice the triceps? Let’s take a look together!

Narrow distance push-ups

1. Push-up face down on the floor, straighten the body, tighten the abdomen, and put the toes on the ground. The arms are straightened to support the body, and the distance between the hands is narrower than the shoulders. This is the starting position of the movement.

2. Keep your body straight, slowly bend your arms to lower your body, and inhale until your chest is close to the ground.

3. Then quickly straighten your arms, support your body back to the starting position, and exhale. Stay at the top for a little while, and then perform the next action.

The downward oblique curved arm flexion and extension

1. Hold the curved barbell with both hands, with a slightly smaller grip than the width of the shoulders, slowly lie on the lower inclined bench. The arms are straightened upwards, perpendicular to the ground, lift the barbell to the upper chest, and retract the elbows. This is the starting position of the action.

2. Keep the upper arm fixed, and flex the elbow to lower the barbell in a semicircular trajectory, and inhale at the same time. Until the barbell bar almost touches the forehead Head.

3. Then shrink the triceps, push the barbell back to the starting position, and exhale at the same time. After a little rest at the top, start the next action.

Dumbbell floor bench press

1. Hold a dumbbell with each hand, lie on the floor, bend your knees, and support the ground to maintain balance. Straighten your arms upwards, push the dumbbells upwards above your chest, and your palms are opposite. This is the action Start position.

2. Retract the elbows and slowly lower the dumbbells, inhale until the upper arm touches the ground, and the elbows are pressed against the torso.

3. Then quickly straighten your arms upwards, push the dumbbells upwards above the chest, and exhale. At the same time, stay at the top and feel the feeling of contraction of the chest and triceps.

1. A posture similar to plank support, use the forearm and toes to support the body, with the palms on the ground, the distance between the hands shoulder-width is shoulder-width, the body is straight, and the abdomen is tight. This is the starting position of the movement.

2. Use the palm to exert force to the ground, straighten the arms, support the body, and exhale. Pay attention to keeping the body stable and straight.

3. Attach a little at the top and then slowly bend the elbow to return to the starting position , inhale at the same time.

The downward oblique dumbbell arms bend and stretched

1. Fix the legs at the top of the downward oblique stool, hold a dumbbell on each hand, place it on your legs, and the palms face each other.

2. While lying down, lift the dumbbells up to the top of the chest, and extend the arms naturally, shoulder-width to the same width as the ground, and opposite the palms. This is the starting position of the movement.

3. While inhaling, keep the upper arm fixed, bend the elbows, so that the forearm slowly lowers with a circular track until the thumb approaches the ears.

4. Then keep the upper arm fixed, contract the triceps, so that the forearm returns to the starting position with a circular track, and exhale.

Editor's recommendation:

What are the classic movements for practicing triceps

Where are the triceps How to practice triceps

A complete collection of methods for exercise forearm muscles with bare hands

Detailed introduction to the methods for stretching lumbar square muscles