Triceps brachii exercise method: freehand movements

Hand exercise of the triceps can be achieved through push up arm flexion and extension, bench back flexion and extension, diamond push up, supine arm flexion and extension, back arm flexion and extension, and other movements.

1. Push up arm flexion and extension

adopts a narrow distance push up posture, with the distance between hands less than shoulder width and fingers facing each other or forming a triangle. When descending, keep your elbows close to both sides of your body, keep the angle between your upper arm and torso within 45 degrees, and use the strength of your triceps to lift your body. This action can specifically stimulate the long and lateral heads of the triceps, and also improve core stability. Be careful not to collapse your waist or raise your hips too high, and keep your body in a straight line throughout the entire process.

2. Reverse flexion and extension on the stool

Support both hands on the edge of the stable stool surface, and extend both legs straight with the heels touching the ground. Bend your elbows slowly and lower your hips until your upper arm is parallel to the ground, then use your triceps to support your body. Difficulty can be controlled by adjusting the degree of leg flexion, suitable for people at different training stages. During the movement, the shoulders should remain stable and avoid shrugging or excessive forward extension of the shoulder joints.

3. Diamond push up

The thumbs and index fingers of both hands touch to form a diamond shaped gap, while the remaining fingers naturally unfold. When the body descends, open the elbows to both sides no more than 60 degrees and focus on feeling the contraction of the inner head of the triceps. This variant has a significant effect on isolated muscle stimulation, but requires high wrist flexibility. Beginners can start with kneeling exercises. Pay attention to keeping the abdomen tight and avoid compensatory force from the waist.

4. Lie down with arms bent and extended

Bend your knees and step on the ground in a supine position, raise your arms straight above your head and press them against the ground. Keep the upper arm fixed, bend the elbow to slowly move both hands towards the forehead, and then straighten the arm back to the starting position. You can use a towel pad on the elbow to reduce friction, and the movement should be controlled slowly to avoid using inertia to complete. This movement is particularly suitable for triceps endurance training and has less joint pressure.

5. Back arm flexion and extension

Standing position, support your hands behind a fixed object, bend your elbows naturally when your body sinks, and use the strength of your triceps to push your body back to its original position. The training intensity can be changed by adjusting the support height, with a focus on exercising the lower triceps muscle bundle. Attention should be paid to controlling the descent speed and avoiding excessive extension of the shoulder joint. It is recommended to practice in front of a mirror to observe the regularity of movements.

Manual triceps training should follow the principle of gradual progression. In the initial stage, each movement should be completed 8-12 times as one group, and 3-4 movements should be selected for each training session, with 2-3 groups each. Adequate warm-up and stretching should be done before and after training, with special attention paid to the movement of the wrist and elbow joints. Combined with protein supplementation and muscle recovery time of over 48 hours, it can effectively promote muscle growth. If joint pain occurs, immediately stop training and consult a professional fitness coach to adjust the movement mode if necessary.