The triceps brachii greatly affects the shape of the arm. If the shape of the triceps brachii is better-looking, it will also make the arm look better. But do you know what’s important in training the triceps brachii? What methods are more suitable for exercising triceps brachii? Next, let’s learn about the best way to train triceps. If you are also interested, please continue to read with us!

1. Dumbbell arm flexion and extension with both arms behind the neck

First of all, the first movement I want to talk about is actually not too intense and can be done by everyone. First of all, when doing this exercise, we need to keep the lower part of the arm, preferably without shaking. The purpose of this is to isolate our triceps brachii and allow the triceps brachii to exert force alone. Only by focusing on the triceps alone can the triceps be exercised. During this training, when the two arms hold the dumbbells behind our necks, the speed must be slower. If the speed is too fast, the weight of the dumbbells plus the speed may cause the arms to be damaged. strain. In addition, in terms of number of times and sets, do almost four sets a day, each set is 12 times.

2. Single-arm cervical flexion and extension

The essentials of this training are actually similar to the first one, but this action only requires one hand to complete, so it is a little more difficult than the previous one, because if this action needs to be completed with one hand, the balance ability will be better. A little worse. Therefore, it is also very important for everyone to choose the weight of dumbbells for this training. Try not to choose dumbbells that are too heavy. In order to have a better sense of balance, we should choose to do this exercise on a chair. When doing this exercise, the back should be kept straight, and the second half of the head should be kept still, so that our The triceps brachii exerts force, and the speed of the exercise must be controlled carefully, otherwise the muscles will be damaged if the speed is too fast.

3. Dumbbell arm extensions

Do arm flexion and extension with dumbbells behind your back. This exercise is actually more difficult. However, the focus of this exercise is not on the arms, but on bending the feet during the exercise.bend, and we have to put one foot on the stool to maintain balance. In addition, hold the barbell in one hand and slowly lift it from the other side of the body. The mind must be concentrated, otherwise it will be very easy to let this happen. The muscles are not kept tight, and other parts of the body are exercised. This exercise also requires four groups of about 12 reps each. Since the training intensity is relatively high, it is best to leave a few days to rest and recover muscles after training.

The movements mentioned above are very beneficial to the exercise of triceps brachii. After completing these exercises, I believe everyone's triceps brachii will become more and more developed.

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