What are the six effective exercise methods of triceps brachii

Triceps brachii is one of the largest muscle groups in the upper arm muscles, which is very important for strengthening the upper arm strength and shaping a strong arm. This article will introduce six effective triceps exercise methods to help you create strong upper arm muscles.
1. Supine arm flexion and extension (sit-ups):
Supine arm flexion and extension is a classical and simple method of triceps movement. The steps are as follows:
1. Lie on the floor, arms outstretched on your sides, palms down.
two。 Bend the arm, support the body with the palm of the hand, and then straighten the arm until the triceps completely contract.
3. Slowly descend to the starting position and complete the repetition.
Second, narrow push-up:
Narrow push-up is a variant push-up for triceps brachii. The steps are as follows:
1. Push-up position with your hands at a narrow distance and level with your shoulders.
two。 Bend the elbows and lower the body until the chest almost touches the ground.
3. Push up and straighten your arms until the triceps are fully contracted.
4. Slowly descend to the starting position and complete the repetition.
Third gay masturbation , the back of the neck barbell arm flexion and extension:
The flexion and extension of the barbell arm at the back of the neck is a method of triceps exercise for weight training. The steps are as follows:
1. Stand with shoulder width flush with buttocks adult shop , holding barbell best ass , palms inward.
two。 Put the barbell on the back of your neck and straighten your arms.
3. Bend the elbows and lower the barbell to the back until the triceps are fully contracted.
4. Push the barbell with the strength of your triceps and straighten your arms.
5. Slowly descend to the starting position and complete the repetition.
4. Supine birds:
Supine bird is a gymnastic training method for triceps brachii. The steps are as follows:
1. Lie on the floor, straighten your arms, put them on your sides, palms down.
two。 Keep your arms slightly bent and open to both sides until you feel the extension of the triceps.
3. Slowly close the arm until you return to the starting position.
4. After completing one repetition, proceed to the next one.
5. Pull down the rope:
Rope pull is a way to use ropes and pullers to exercise triceps. The steps are as follows:
1. Stand with your hands on the rope and palms down.
two。 Straighten your arms and bend your elbows slightly.
3. Slowly pull down the rope until the triceps completely contract.
4. Control the rope slowly up to the starting position to complete the repetition.
6. Franks pump:
Franks pump is a combination of aerobic exercise and triceps exercise. The steps are as follows:
1. Hold the two dumbbells in both hands, arms straight, parallel to the ground.
two。 Bend the arm and pull the dumbbell closer to the chest until the triceps are fully contracted.
3. Slowly put the dumbbell back to the starting position to complete the repetition.
Triceps exercise is essential for building strong upper arm muscles. The triceps muscle can be developed in an all-round way by using a variety of effective exercise methods, such as supine arm flexion and extension, narrow distance push-up, neck back barbell arm flexion and extension horse cock dildo , supine bird, rope pull, Franks pump and so on. In order to avoid injury and get the best results, ensure correct posture and proper weight during exercise. By exercising regularly, combined with a reasonable diet and plenty of rest, you will be able to create strong triceps and show strong upper arm lines.