Increase arm circumference 2 triceps training sessions that you should not miss!

Increase arm circumference Two triceps training that you should not miss!

Today I will introduce two simple triceps training methods, namely bare-hand training and equipment assistance. You can train triceps at home or in the gym!

　　Tips: Triceps training is a single-part muscle training. It is recommended to be placed at the end of the training to strengthen training in specific parts. The training focus is still recommended to focus on multi-joint training!

　　Action 1: Diamond push-ups

　　A change of push-ups. Change the spacing between the palms, close the two palms, and increase the use of triceps.

　　1. Take the basic push-up posture, put the palms close and place them under the chest. The thumbs and index fingers of both hands are close to form a triangle or diamond shape.

　　2. Use the triceps and core strength to do push-ups Do. Try to lean against both sides of the body as close as possible, the body is in a straight line, not protruding or concave.

　　3. At the beginning, the triceps are not strong enough, and the lower body can be kneeling and train step by step.

　　　Event 2: Three-headed barbell

　　Tripe use barbell and bench to train three-headed heads.

　　1. Lie flat on the bench, hold the W barbell (or a general barbell is also possible), raise your hands above your chest, about shoulder-width.

　　2. Bend your elbows, lower the barbell to the forehead, and then lift it after a little pause.

　　3. Be careful not to use other parts to compensate for the strength of other parts. Simply put, the appearance of the movement is only the upper arm is moving.

　　4. Also pay attention to not expanding your elbows outward, try to be shoulder-width.

　　(Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search "Fitness Bar Network" or "Click to scan and follow")

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　　The best way to exercise the triceps - parallel bar arm flexion and extension