How to practice triceps with dumbbells and what action is good

Triceps refer to short stone muscles. For fitness enthusiasts, triceps training is a particularly important part. They directly affect whether we can train a sexy body. So, do you know if you use dumbbells to practice triceps?

1. Bend over dumbbell arm flexion and extension

When we do possessed dumbbell arm flexion and extension, we should adjust the angle of the bench press stool to between 45 and 60 degrees. This action can effectively stimulate the long head part of the triceps because compared to the other two heads, the long head has a more sufficient contraction during this training. If you want to focus on developing the long head dimension, this is a very good action choice. In addition, ensuring the accuracy of the movement can bring a better training experience. The key points of the action: make the upper arm parallel to the body trunk, and then complete the movement. The novice completes it with a small weight and continuously increase the training load.

2. Upward slanted dumbbell arm flexion and extension

Upward slanted dumbbell arm flexion and extension is also a more long-headed training, because the long-head occupies the largest three-head dimension. During training, pay attention to adjusting the angle of the bench press stool to about 45 degrees, extend the upper arm back at a certain angle and stop, and then complete the arm flexion and extension. This not only brings more long-head stretching, but also flexion and extension towards the top of the head, which can better keep the tension at the three-headed ends.

Compared with flat panels, the angle of upward tilt has a larger shoulder flexion angle and has the advantage of three-head stretching. Therefore, when you lower the dumbbells, you must pay attention to the stretching feeling of the triceps. If you find that no one can be completed at this time, then you can use another easier variant.

Floating the dumbbell to the front of the shoulders and stretching the arms and dumbbells towards the forehead is easier, so continue to complete it after you have exhausted the previous movement and can fully exercise the triceps.

3. Dumbbell Diamond Pushups

Ace's pectoral muscles and three-head training, compared to bare hands, putting your hands on the dumbbells has a slightly larger movement stroke, so it can bring more tension to the triceps. Unlike other training movements, it is best to do exhaustion training every time you exercise dumbbell pushups.

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