Triceps exercise method: Li Hengmin's "strategy" for champion development

Triceps exercise method: Li Hengmin's "strategy" for champion development

Li Hengmin is the 60kg champion of the National Bodybuilding Championships and is also the instructor of the muscle training method of our Hong Kong Sports Association HKSCA coach training school. He is born with a very good bone structure, with wide shoulders and thin waist. In addition, the chest muscles and deltoid muscles are full and thick, and the abdominal muscles are clear, making the upper body very outstanding. After closer inspection, this is actually more due to his thick and clear arms, especially his horseshoe-shaped The triceps have a lot of color. Now let’s take a look at how he trains the triceps.

For the sake of this, we recommend that you arrange the training of triceps sufficiently lengthening as the second movement. Based on this, we have developed a triceps training plan for you. Each triceps training class includes at least three movements, namely, training plan 1, training plan 2, and training plan 3. They also represent the order arrangement. It is recommended that you do not change the order, and each time Training Plan 1 starts, then training Plan 2, and the training course ends with training Plan 3. Each training action includes movements A, B and C. Each training action can choose all A, all B or all C, or any combination of A, B, and C.

Action 1

A, Rope Pressing

Spiritual usually starts his triceps training with rope Pressing. The advantage of this action is that the movement is large and the muscles do their work during exercises. More, that is, it can stimulate muscle growth. Moreover, it is very simple to increase and lose weight, suitable for warm-up and pyramid weight gain training.

Everything tips:

Open, shoulder-width, slightly bent the knee joint, hold the rope down the rod with both hands, and gently clamp the elbows to avoid swinging of the elbows during exercise.

Press down until the arm is straight, but not locked, pause for a moment. Then slowly restore to the starting position.

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How to practice the long triceps? Methods of training the long triceps

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