Triceps training plan: Multi-angle comprehensive stimulation

The triceps are the largest muscle in the arm and the strongest muscle. Having a powerful triceps will undoubtedly make your arms noticeable.

　　The triceps have three heads in terms of structure: the lateral head, the middle head and the long head.

　　If you want a strong triceps, you must stimulate all aspects. Different exercise methods and angles will be the main contents of triceps training.

　　I. Narrow grip bench press, parallel bar arm flexion and extension

　　Target location: lateral head of triceps

　　No movement is better than narrow grip lying. Pushing can bomb the side of the upper arm. The key to this action is not to hold it too narrowly. The distance between the hands is about 30 cm. This allows you to push up a larger weight and promote muscle building. The key to flexing and stretching of the parallel bars is to rest perpendicular to the ground when doing it to maximize the stimulation of the triceps and not to tilt forward or backward.

　　2. All flexing and stretching of the triceps

　　Target location: triceps long head

　　The flexing and stretching of the triceps long head is very irritating to the triceps long head, but we recommend using different triceps. The flexion and extension of the top of the head makes the training diversified. One of my favorite moves is the flexion and extension of the one-arm over the top of the head. It can balance the strength of the training arms. Another move I recommend is the flexion and extension of the arms over the top of the head. You can use a standing or sitting position for training.

　　3. Reverse grip down pressure, supine arm flexion and extension

　　Target location: the middle head of the triceps

　　If you want to have strong triceps, you must not ignore the middle head. Reverse grip down pressure is a very good middle head training move. Of course, if you If you want to go to the next level, it is recommended that you use reverse grip supine arm flexion and extension.

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