Triceps training: 1.5 times of supine arm flexion

The triceps brachii are located on the back of our arms and are one of the most developed muscle groups in our upper limbs! The strong triceps make our arms more stylish, and at the same time help us perform better during exercise (and so on) and lift more heavily!

There are many ways to train triceps, including a classic skull crusher (Chinese translation as head crusher) , We can simply regard it as an arm flexion and extension with both hands raised above the head!

This action is very popular among bodybuilders. It can exercise our triceps very well, especially long heads!

　　　The traditional supine arm flexion and extension is believed to be tired of it. Today we will introduce a good arm flexion and extension variation: 1.5 rhythm training!

　　As shown in the figure:

　　Lying on a stool, the movement is the same as the traditional arm flexion and extension! The big arm is fixed, and the elbow is bent and the dumbbells are lowered to your forehead, then stay for a second, and then shrink your triceps and stretch them upwards. The arm reaches halfway, then return to the forehead position, and finally end with the full action!

　　The benefits of doing this:

　　Perform a full action, and then do a half action! It can greatly increase the time of muscles under tension, so that you don’t need too much weight to get better target muscle stimulation!

　　8-15 times per set! Repeat 3 sets!

　　Precautions:

　　Try to maintain the tension of the triceps during the movement! Avoid excessive pressure on the elbows!

　　Keep your big arm fixed and reduce the participation of the shoulders!

　　Be careful not to open the elbows outward!