Triceps exercise: 4 common single joint movements

4 common triceps stretching movements!

　　The triceps are the largest and most powerful muscles on the arm! Strong triceps make your arms tighter and more stylish!

　　One of the main function of the triceps is to stretch the elbow joints, which will be exercised in many multi-joint composite movements, such as various and so on (bench press, shoulder push, push-up, parallel bars, etc.)

　　The single joint movement is mainly the stretching of the triceps! Today I will introduce to you four common triceps stretching movements in the gym!

　　1. Sit over-stretching

　　This It seems that fitness coaches tend to let beginners do it, maybe because sitting is safer. However, it is not easy to do it effectively. Many people cannot keep their upper body upright when leaning back, and their lower back is arched and are under pressure. Furthermore, if your chest muscles or shoulder joints are tight, the movements will be a bit awkward and the movement range is insufficient, so it is actually difficult to master in actual operation.

　　2. Dumbbell bend triceps stretching

　　It is also a triceps stretching training exercise that is often classified as suitable for beginners, and it seems that it is used by more women. However, if the dumbbell bends and triceps stretching exercises are actually quite stimulating to the triceps, but the weight that can be lifted is indeed great. Therefore, this action is more suitable for use in the later part of the training session.

　　3. Cable triceps stretching

　　I believe that using cables for triceps training is the favorite of many people!

　　There are two common ways:

　　1. Extend the elbows down, stand with the elbows down! Use the triceps to contract and press down the cable!

　　2. Flex the top arm! The elbows are facing up or forward, and the torso is fixed. , Stretch your elbows!

The former is easier to operate, and is also one of the most common movements in the gym! You can use V-shaped handles, horizontal handles, and thick ropes, and one-handed operation!

　　4. Supine triceps stretching

　　Super triceps stretching can be done by dumbbells or barbells. Compared with other movements, it can reduce the pressure on the shoulders. In actual operation, it can even lift large weights more easily. However, you also need to be very careful. You should have fitness companions to assist.

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

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