Make your triceps stronger: Try this super set

Make your triceps stronger:

The triceps are located on the back of our arms and are one of the most developed muscle groups in our upper limbs! It plays an important role in most upper limb movements, which are various actions (bench press and shoulder push). The long head spans two joints, and also bears heavy shoulder stretching. They will participate in pull-ups and rowing training!

The powerful triceps will allow you to achieve better athletic performance and lift it heavier!

The strategy of how to exercise triceps is believed in big I have seen a lot of them at home!

Today I will introduce you to a great triceps super training! Let your arms burn!

Sitting arm flexion and extension + narrow distance push-ups!

1. Sitting arm flexion and extension

Mainly for the long triceps. The long triceps cross two joints, in addition to stretching the elbow, the functions of extending the shoulders, the shoulders are retracted and the outer rotation of the shoulders

The starting position is in the position of elbow bent and shoulders bent! At this time, the long head is fully extended! You can obtain Better exercise effect.

Movement demonstration!

As shown in the picture, choose a stool to sit next to the tensioner, adjust your hand to the low position, and then flex and stretch your arms over the top!

When you are doing it, pay attention to maintaining a good posture in your body and avoid super-extending the lumbar spine!

Select light weight: 20RM

2. Narrow distance pushups!

To talk about the best movements for exercising triceps, narrow distance pushups can be said to be the top!

As shown in the picture: You can choose to use a downward tilt to increase the difficulty!

The distance between the hands should not be too narrow. Too narrow will only backfire and cause too much pressure on the joints! It is recommended to be slightly narrower than the shoulders!

Be sure to pay attention to the arrangement of the body during the movement, tighten the core muscles, ensure that the head, lumbar spine, tailbone, and heels are in a straight line, and do not hunch the waist! Do 8-15 times!

Two movements are in one group! Almost no rest between groups, complete a total of 3 groups! Rest between each group for two minutes!