Basic movements of triceps training method

Triceps training can be completed through basic movements such as push ups, narrow bench presses, supine arm flexion and extension, rope compression, and bench back flexion and extension. These movements can effectively stimulate the long head, lateral head, and medial head of the triceps, suitable for targeted strengthening of upper limb strength for people at different stages of fitness.

1. Push ups

Standard push ups are a classic exercise for training the triceps muscle with bare hands, and the stimulation intensity can be changed by adjusting the distance between the hands. When doing narrow push ups, the distance between the hands is less than the shoulder width, and when descending, the elbows are close to the torso, which can significantly increase the proportion of force exerted by the triceps. The movement should maintain a tight core and avoid sagging or arching the hips. Repeat each group until exhausted. This movement requires high stability of the shoulder joint, and beginners can start with narrow distance push ups in a kneeling position.

2. Narrow range bench press

When using a barbell or dumbbell for narrow range bench press, the distance between the hands should be shoulder width or slightly narrower. When placed in the middle of the chest, the elbows should be retracted, and when pushed up, the triceps should be concentrated and contracted. Compared to conventional bench presses, narrow range variations can reduce compensation of the pectoralis major muscle and are more suitable for isolated training of the triceps. It is recommended to choose a controllable weight to avoid excessive wrist pressure caused by a narrow grip distance.

3. Lie down with arms bent and extended

Lie down on a flat bench, hold dumbbells or curved barbells with both hands, fix the upper arm perpendicular to the ground, and stimulate the long head of the triceps through flexion and extension movements. Control the speed when lowering until the forearm is parallel to the ground, and raise until the arm is extended but not too far. This action requires special attention to the stability of the elbow joint, avoiding shaking to both sides, and can be completed by reducing weight or using elbow pads as assistance.

4. Rope Compression

Using gantry rope equipment for three head compression, it can maintain sustained muscle tension. Hold the straight pole or V-handle with both hands, keep the upper arms close to both sides of the body, pull down until the arms are fully extended, and then slowly replay. Changing the grip technique can focus on different muscle bundles, with reverse grip focusing on the inner head and forward grip activating the outer head more. Avoid swinging your body back and forth throughout the entire movement to gain strength.

5. Reverse flexion and extension on the stool

Support the body with both hands on the edge of the stool, straighten or bend the legs to reduce difficulty, and then lift the triceps by bending the elbow and lowering the body. This action provides significant stimulation to the lower part of the triceps, which can be increased by raising the feet. Pay attention to controlling the depth of descent to avoid excessive stretching of the shoulder joint, and not completely locking the elbow joint during ascent to maintain sustained muscle tension.

Triceps training should pay attention to standardized and gradual movements. 2-3 targeted exercises should be arranged every week, with 3-4 movements selected each time to complete 3-4 groups. Dynamic stretching and static relaxation of the shoulder and elbow joints should be performed before and after training to avoid muscle stiffness. Ensure sufficient protein intake in diet, such as high-quality protein sources such as chicken breast and egg white, combined with complex carbohydrates to supplement muscle glycogen. In the early stages of training, it is recommended to correct the movement pattern under the guidance of a professional coach and gradually increase the load to avoid sports injuries.