Triceps exercise plan: 4 movement recommendations

Essential movements of triceps: flexion and extension of the supine barbell

　　　As the name suggests, the triceps are divided into three heads (long head, medial head, and lateral head)

　　　The exercise of triceps mainly revolves around the two words "extend the elbow"! The main function of triceps is arm stretching! (as opposed to biceps)

　　Special movements are divided into single and multi-joint movements!

　　Multi-joint: various and more! Bench press, push-up, parallel bar arm flexion and extension, vertical push, etc.

　　Single joint: rope downward press, supine arm flexion and extension, over-top arm flexion and extension, bend arm flexion and extension, etc.

In the exercise plan, multi-joint movements should be given priority, single-joint isolated movements should be used as an auxiliary!

The following plan includes 4 training movements in total! 2 multi-joints (narrow bench press, parallel bar arm flexion and extension) 2 single joints (rope down, supine bar arm flexion and extension)

　　Action 1: 3 sets of narrow bench press*8-10

　　Narrer grip reduces the participation of the pectoral muscles, and makes the triceps bear more pressure.

　　Although it is a narrow distance, the egg should not be too narrow

　　If the grip distance is too narrow, it will easily cause wrist discomfort and will be unstable, reducing the control of the barbell The range of motion will also be reduced during bench pressing, because the hand will touch the chest first and the barbell cannot be lowered to the chest.

　　The grip distance is recommended to be parallel to the arms and the same width as the shoulders: This grip distance can increase the trainer's control of the barbell and use a larger weight. The arms can also lower the sides of the trunk to increase the movement distance of the barbell. It will also maximize the participation of the triceps.

　　Action 2: Parallel bar arm flexion and extension 3 groups*8-10

　　In order to focus more on the triceps, your body posture needs to keep your body vertically on the ground, and the forward leaning will be tilted forward. In the chest muscles

　　　Action process

　　1. Hold the bars with both hands separately, and support both arms on the parallel bars. During the whole process, the forearm should be kept as stable as possible, and the elbow should be placed directly above the hand grip.

　　2. The elbow joint is slowly bent, and the shoulder joint is stretched at the same time. When the body falls, relax the shoulder blades and let the shoulders be lifted up. Feel the pull of the chest and triceps to gradually lower the body to the lowest position. Stop for a while, and support both arms to restore

　　When pushing up, the shoulder joint and elbow joint should be moved at the same time

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