I believe everyone is familiar with the triceps. In fact, the triceps is the extensor muscle of the posterior group of the upper arm. There are many training exercises to train the triceps, such as dumbbell floor press, narrow-grip dumbbell bench press, narrow-grip barbell bench press, etc. So, what are the most effective exercises for training triceps? Let’s take a look.
Dumbbell Floor Press
1. Hold a dumbbell in each hand and lie down On the floor, bend your knees and place your feet on the ground for balance. Stretch your arms straight up and push the dumbbells up over your chest, palms facing each other. This is the starting position of the movement.
2. Adduct your elbows and slowly lower the dumbbells while inhaling until your upper arms touch the ground and your elbows are close to your torso.
3. Then quickly straighten your arms upwards, push the dumbbells up to your chest, and exhale at the same time. Pause at the top and feel the contraction in your chest and triceps.
Narrow-grip dumbbell bench press
1. Place a dumbbell on one side of a flat bench, lie on your shoulders in the middle of the bench, and cross your body with the bench in a cross shape . Bend your legs and place your feet on the ground to support your body, with your hips slightly lower than the height of a stool. Hold the iron block on one side of the dumbbell with both hands, place it above your chest, and straighten your arms naturally. This is the starting position of the movement.
2. Bend your arms and slowly lower the dumbbell to your chest while inhaling.
3. Then quickly straighten your arms upwards, push the dumbbells up toward your chest, and exhale at the same time. Pause at the top and feel the contraction of your triceps.
Narrow-grip barbell bench press
1. Lie on a flat bench. With a narrow grip, push the barbell out of the rack (about shoulder-width apart) so that it hangs over your body, arms locked. This is the starting position of the movement.
2. Inhale and slowly lower the barbell until you feel the barbell touch your mid-chest. Tip: Make sure you're not doing a regular bench press; you want to keep your elbows close to your body at all times to maximize tricep involvement.
3. After pausing for one second, contract the triceps to push the barbell back to the starting position. With your arms locked in the triceps contracted position, pause for a second before slowly starting to lower again. Tip: It takes at least twice as long to lower the barbell as it does to press it up.
4. When you are finished, place the barbell on the rack.
Incline narrow push-ups
1. History of facing half heightStand with a miscellaneous machine barbell or a stable platform, with your hands holding the barbell or supporting the edge of the platform, slightly narrower than shoulder-to-shoulder distance. Keep your body straight, your abdomen tight, your toes on the ground, and your arms straight. This is the starting position of the movement.
2. Keep your body straight, slowly bend your arms to lower your body, and inhale at the same time. Until your chest is close to the pole.
3. Quickly straighten your arms, push your body back to the starting position, and exhale at the same time. Pause at the top for a moment before proceeding to the next movement.
Incline barbell arm extension
1. Sit on an incline bench with an angle between 45-75 degrees, hold a curved barbell in both hands, and the grip is slightly narrower than the shoulder. . With your arms straight, lift the barbell above your head with your palms facing forward. This is the starting position of the movement.
2. Keeping your upper arms fixed, bend your elbows and lower the barbell behind your head in a semicircular trajectory while inhaling. Until your forearm touches your biceps.
3. Then contract the triceps, push the barbell back to the starting position, and exhale at the same time. After pausing at the top, start the next movement.