How to exercise biceps and triceps

The biceps and triceps can be strengthened through targeted methods such as hand training, equipment training, compound movements, isolated movements, and resistance training. Training should balance the standardization of movements and gradual load, avoiding muscle compensation or sports injuries.

1. Hands on training

Using one's own weight for training is the basic method. The biceps can be pulled upwards with a backhand, and different muscle bundles can be stimulated by adjusting the grip distance; The triceps brachii can be achieved through narrow distance push ups or bench upper arm flexion and extension, paying attention to maintaining elbow joint stability and avoiding internal rotation. Hands on training is suitable for beginners to establish neuromuscular control abilities.

2. Equipment Training

Equipment can provide stable movement trajectories. It is recommended to use a priest bench bending device for the biceps brachii muscle to fix the elbow and reduce leverage; The triceps brachii can choose rope compression or supine arm flexion and extension instruments, and adjust the grip to change the stimulation angle. Equipment training is suitable for mid-term advanced individuals to break through the platform period.

3. Compound movements

Multi joint movements can enhance overall strength. Hard pulling and rowing movements will synergistically activate the biceps muscle; Lying press and double bar arm flexion and extension can strengthen the triceps. Compound movements should be arranged in the early stage of training, using a heavy and low frequency mode, and paying attention to maintaining core stability.

4. Isolation action

Single joint training accurately stimulates the target muscle group. The biceps can perform concentrated bending or hammer bending, emphasizing peak contraction; For triceps, it is recommended to flex and extend the head arm or grip and press down with one arm to control the speed during the centrifugal phase. Isolation movements are suitable for exhaustion group stimulation at the end of training.

5. Resistance training

Elastic bands and kettlebells can provide resistance changing effects. The biceps brachii muscle uses a standing elastic band to bend and change resistance by adjusting the standing position; The triceps brachii can be flexed and extended with the posterior arm of the ampulla neck, utilizing unstable weight to enhance control. Resistance training is suitable for home training or rehabilitation use.

It is recommended to schedule 2-3 specialized training sessions per week, with group breaks controlled within 60 seconds, and timely supplementation of high-quality protein and carbohydrates after training. In the initial stage, the load should be gradually increased to the range of 8-12 RM starting from lightweight and high frequency. During training, pay attention to maintaining scapular stability and avoiding shoulder compensation. If joint pain occurs, stop immediately and consult a professional coach. Combined with sufficient sleep and protein intake, significant improvement in muscle contour can usually be observed within 6-8 weeks.