How to use the barbell exercise triceps

The triceps is at the back of the upper arm and it has three heads: one attached to the scapula and the other two attached to the humerus. The triceps are also stimulated when you train the pectoral muscles. If you want a more perfect triceps, it is good to train them separately, today.

Barbell posterior neck arm flexion

Triceps in accordance with the proportion of arm muscles, do not need a particularly large circumference, but need meticulous precision. The Barbell Triceps Extension is one of the most effective and difficult exercises for the triceps. According to the posture, there are two types of postures: sitting and standing, and the sitting posture is recommended. Note: This exercise should only be performed when the triceps and elbow joints are very strong.

Target exercise area.

Increase triceps circumference

Movement requirements.

1. Sitting on the pastor's chair, the lower edge of the scapula against the seat, can also sit on the front of the bench; if you use the standing position, the whole body should be upright, the action process to maintain not to sway. 2. Movement process: hold the barbell overhead, arms straight, but the elbows are not locked, the upper arms are located just outside the ears; bend the elbows slowly to the back of the neck and lower the barbell, stopping at a position where the forearms are just above parallel to the ground; pause briefly, and then the upper arms will power up and lift the barbell back to the starting position. Repeat.

Cautions.

1. Always pay attention to the elbow joint, when its pressure is great, you should stop and rest before practicing, otherwise it is easy to be injured. 2. The direction of the elbow joint whether in the action of force or restore to maintain the forward position, otherwise not only exercise not triceps will also be easy to cause damage to the elbow joint. 3. The position of the head should be stable, the neck muscles are easy to borrow force when exerting force, due to the limited pressure on the neck, if the neck is overly forceful will cause cervical sprain. 4. generally choose the most appropriate crank barbell, narrow grip barbell, in order to effectively focus on exercise triceps. 5. Standing posture compared with sitting posture, easy to appear shaking waist situation, so to avoid lumbar injury.

Barbell supine arm flexion

Horizontal arm flexion generally choose barbell, can also choose dumbbell. According to the lying position can be divided into: lying arm flexion and extension (Lying Triceps Extension), upward inclined arm flexion and extension (Incline Triceps Extension), downward inclined arm flexion and extension (Decline Triceps Extension) three. Barbell Lying Triceps Extension is the most basic movement to exercise triceps, and it is one of the most effective movements throughout all stages of triceps exercise.

Target exercise area.

Triceps, also works on pectoralis major, serratus anterior and latissimus dorsi.

Action elements.

1. The body lies flat on the bench, hands narrow grip crank barbell, both arms straight, keeping the same width as the shoulders and vertical to the body. Inhale at the beginning of the action, the upper arm does not move, bend the elbow joint, so that the forearm slowly drop to the top of the head, to the position of two centimeters from the forehead, the use of triceps strength to straighten the small arm, while exhaling, the arm again vertical to the body, pause a second to drop again. Repeat.

Cautions.

1. If the elbow joint strength is weak, you can not fully straighten the arm to avoid injury. 2. When practicing straightening your arms with large weights, you should try to use conscious restraint to keep your body from leaving Pinden. 3. close to the time of exhaustion, the vertical large arms can be slightly tilted in the direction of the head, lending a little upper chest strength to do a few more times, you can get more stimulation of the triceps. 4. The distance between the elbows should remain the same when the arms are up and down to ensure that the stimulation is in the middle of the triceps. 5. several horizontal arm flexion comparison: barbell and dumbbell flat, upward slant, downward slant, each three arm flexion.

Narrow Grip Barbell Push-Up

Narrow bench press is a compound exercise, but the main exercise triceps, other medial parts of the pectoralis major, the anterior deltoid also has a good stimulation The Close Grip Barbell Press is a compound exercise, but it mainly works the triceps, but also stimulates the medial part of the pectoralis major and the anterior deltoid. Generally use two forms of lying down and upward incline. In addition to on the push press, Smith machine on the narrow grip push press effect is relatively similar.

Target exercise areas.

Mainly exercise triceps, the medial pectoralis major, the anterior deltoid also have exercise.

Action points.

1. supine on the bench, two feet flat on the ground to maintain body balance. Both hands hold the middle of the bar, both hands narrow grip, the spacing is one palm width. Fixed elbow, the bar is placed in front of the chest, and then the two upper arms near the body side of the inner clip, with triceps contraction force to completely straighten the two arms, two arms straight holding the bell supported on the two shoulders above. 2. Slowly bend and drop both arms until the bar touches your chest, then push upward to the starting position and repeat the exercise.

Cautions.

1. Note the difference between wide grip and narrow grip: wide grip bench press is mainly to exercise the pectoralis major, from the medial to lateral development; narrow grip is the main exercise triceps. 2. control the breathing, consciousness control with triceps force will push up the barbell.