Supine arm flexion and extension - illustration of barbell and dumbbell supine arm flexion and extension

Horizontal arm flexion and extension are generally selected, or dumbbells can be selected. According to the lying position, it can be divided into three types: Lying Triceps Extension, Incline Triceps Extension, and Decline Triceps Extension.

　　Barbell Lying Triceps Extension. Extension) is the most basic movement to exercise the triceps. It runs through the various stages of the triceps and is also one of the most effective movements. The others will not be described in detail, basically similar. Please see the last illustration of each automatic exercise.

　　Target exercise location: triceps, which also exercises the pectoralis major, serrata anterior and lats dorsi.

　　The movement tips:

　　Lying flat on the bench, holding the crank barbell with narrow hands, straightening the arms, keeping the same width as shoulder-width and perpendicular to the body.

Inhale at the beginning of the movement, the upper arm does not move, bend the elbow joints, and slowly dropping the forearm above the head. When it reaches a position two centimeters away from the forehead, use the power of the triceps to straighten the forearm, and exhale at the same time. When the arm is perpendicular to the body again, pauses for a second and falls again. Repeat.

　　　　Precautions:

　　1 If the elbow joint strength is weak, you can not fully extend your arms to avoid injury.

　　2 When practicing straightening your arms with high weight, try to use consciousness to prevent your body from leaving flat.

　　3 When you are close to exhaustion, the vertical arm can be slightly tilted towards the head. Use a little power of the upper chest to do it a few more times. The triceps get more stimulation.

　　4 When the arms are lifted and lowered, the distance between the elbows should be kept unchanged, so as to ensure the stimulation is the position of the middle part of the triceps.

　　5 Comparisons of several horizontal arm flexion and extension: the barbell and dumbbell lie flat, upward and downward, each of the three types of arm flexion and extension

　　Similar movements on fixed instruments:

　　(1) Cable Lying Triceps Extension:

（）(2) Cable Incline Triceps Extension:

（（3） Cable Decline Triceps Extension:

（（4） Lever Lying Triceps Extension: