How to exercise triceps for the most effective results

The most effective methods for exercising the triceps include narrow distance push ups, supine arm flexion and extension, rope compression, parallel bar arm flexion and extension, and dumbbell neck back arm flexion and extension. These movements can specifically stimulate the long head, lateral head, and medial head of the triceps, and when combined with appropriate weight-bearing and standardized movements, can significantly improve training effectiveness.

1. Narrow distance push up

The distance between hands is less than shoulder width, the core tightens to maintain a straight line, and when descending, the elbows are close to the trunk, which can focus on stimulating the triceps. This movement utilizes one's own weight as resistance and is suitable for beginners to establish basic strength. During training, pay attention to avoiding waist collapse or hip elevation, and repeat 10-15 times per group for the best results.

2. Lie down with arms bent and extended

After lying flat, hold a barbell or dumbbell with both hands, bend your elbows slowly and lower them to near your forehead before straightening your arms. This action significantly stimulates the long head of the triceps, and using an EZ barbell can reduce wrist pressure. It is recommended to choose a weight that can complete 8-12 times, and control the centrifugal shrinkage for 2-3 seconds when lowering for better results.

3. Rope Compression

During gym equipment training, keep the upper arm fixed to the side of the body and stretch the rope down to the front of the thigh through the elbow joint. Adjustable grip straight rod/V-handle to change the force angle, rotating the wrist at the end of the action can strengthen the outer head. 12-15 times per group, be careful to avoid using shoulder compensation to exert force.

4. Double bar arm flexion and extension

Lean forward 30 degrees to complete arm flexion and extension, which can maximize the activation of the triceps. When descending, the elbow joint should be at a 90 degree angle. If it is too low, it may increase shoulder joint pressure. Advanced individuals can engage in weight-bearing training, but must ensure proper movement standards. This composite action can enhance the strength of both the pectoral and deltoid muscles.

5. Bend and extend the arms behind the dumbbell neck

Sitting posture: Hold the dumbbell over your head with one or both arms, slowly bend your elbows to lower the dumbbell to the back of your neck position, and then straighten it out. This isolated action significantly stimulates the inner head of the triceps, and using unilateral training can correct muscle imbalance. It is recommended to choose a lighter weight to avoid shoulder joint injuries, and complete 10-12 repetitions on each side of each group.

Schedule 2-3 specialized triceps training sessions per week, selecting 3-4 movements each time to complete 3-4 sets. Warm up the shoulder and elbow joints thoroughly before training, and rest within 60 seconds between groups to maintain muscle tension. Combined with daily protein intake of 1.6-2 grams per kilogram of body weight, it helps with muscle repair and growth. To avoid high-intensity training of the same muscle group for two consecutive days, aerobic exercise can be interspersed to improve metabolic efficiency. Middle aged and elderly trainers should reduce their weight-bearing range, postpartum women should gradually start strength training after the recovery period, and white-collar workers can use office chairs for improved arm flexion and extension exercises.