What are the methods for exercising the triceps muscle

The main methods of exercising the triceps include narrow distance push ups, supine arm flexion and extension, rope compression, bench back flexion and extension, dumbbell neck back arm flexion and extension, etc.

1. Narrow distance push up

Narrow distance push up is a basic movement for manual exercise of the triceps. The distance between the hands is less than shoulder width, and the palms are close to both sides of the chest. During the movement, keep the core tight and the body in a straight line. When descending, keep the elbows close to the trunk and effectively stimulate the long and outer heads of the triceps. Beginners can start with narrow distance push ups in a kneeling position and gradually transition to standard movements.

2. Supine arm flexion and extension

Supine arm flexion and extension need to be completed with the help of a barbell or dumbbell, lying flat on the training bench, holding instruments with both hands directly above the forehead. Slowly bend the elbow to reduce weight to the ear side, then straighten the arm to restore, paying attention to controlling the amplitude of the movement to avoid overexertion of the elbow joint. This action has a significant effect on the overall development of the triceps, especially suitable for improving muscle circumference.

3. Rope Downward Pressure

Use gantry rope equipment for downward pressure training, grip the straight rod or V-handle with both hands, and fix the upper arm on both sides of the body. When exerting force, keep the elbow still and extend the forearm downwards until the triceps is fully contracted. The force point can be changed by adjusting the forward tilt angle of the body, focusing on stimulating the lateral or medial head.

4. Reverse flexion and extension on the bench

Use a training bench or stable support to complete the reverse flexion and extension, with both hands supported on the edge of the bench and legs extended forward. Bend your elbows and lower your hips to the ground parallel to your upper arm, then rely on the strength of your triceps to lift your body. The difficulty can be increased by raising the legs, which provides strong stimulation to the lower part of the triceps and the tendon junction.

5. Bend and extend the arms behind the neck of the dumbbell

Sitting or standing, hold the dumbbell in one hand and lift it above your head, slowly bend your elbow to lower the dumbbell behind your neck, and then straighten your arms and lift it up. Pay attention to keeping the upper arm perpendicular to the ground and close to the ear side to avoid lumbar compensation. This action can deeply stretch the long head of the triceps and is suitable for improving muscle separation.

When exercising the triceps, attention should be paid to gradually increasing the load. Targeted training should be arranged 2-3 times a week, and inter group rest should be controlled at 30-60 seconds. Stretching muscles thoroughly before and after training to avoid overloading the elbow joint. Ensuring sufficient protein intake in diet, combined with compound exercises such as double bar arm flexion and extension, can enhance training effectiveness. If joint pain occurs, the intensity should be reduced, and if necessary, a professional coach should be consulted to adjust the movement mode.