How to train our triceps

The triceps is the posterior muscle of the upper arm, which plays a crucial role in the overall strength and appearance of the upper arm. Through targeted training, the strength and volume of the triceps can be effectively enhanced, shaping a stronger and more streamlined upper arm. Here are some effective methods to train the triceps:

How to train triceps

1. Narrow distance bending arm extension (Close Grip Bench Press)

This movement not only exercises the chest and triceps muscles, but also enhances shoulder stability. When doing a bench press, hold your hand in a narrower position than the standard bench press to activate the triceps more effectively.

2. Triceps Dips

This is a very effective triceps training exercise. Use both arms to support the body, move the body downwards until the upper arm is at a right angle to the forearm, and then push back to the starting position. This movement can effectively stimulate the muscle fibers of the triceps muscle.

3. Head Tricep Extension

Using dumbbells or barbells for neck back arm flexion and extension can effectively train the triceps. Raise the barbell or dumbbell above your head, bend your arms to push the weight towards your back, and then straighten your arms. This action helps to strengthen the posterior part of the triceps.

4. Cable Tricep Pushdown

This is a common triceps training exercise that can effectively stimulate the triceps by pressing down on a tension rope. Maintain correct posture, control weight, and ensure adequate muscle stimulation.

5. Reverse Grip Tricep Pushdown

This action can stimulate the inner part of the triceps more. Use the reverse grip bar to perform downward pressure movements, pay attention to maintaining the correct posture, and control the amplitude of the movements.

6. Multi angle training

The triceps is composed of different muscle bundles, so multi angle training can stimulate muscles more comprehensively. Combining different movements and equipment can ensure comprehensive development of the triceps.

For beginners training their triceps, here are some simple and effective exercises that are suitable for them to start the process of exercising their triceps:

Triceps Dips:

This is a great move that can be done on a stool or a specialized triceps press. By utilizing body weight for downward pressure, the triceps can be effectively stimulated.

Cable Tricep Pushdown:

Using a tension rope for downward pressure exercises can effectively concentrate the triceps muscle. This action is simple and direct, suitable for beginners to master.

Head Tricep Extension:

Using dumbbells or barbells for neck back arm flexion and extension can effectively train the posterior part of the triceps. Control the amplitude of the action and avoid using excessive weight.

Seated Tricep Press:

Using dumbbells or barbells to perform downward pressure movements while sitting can effectively exercise the triceps. This action is relatively stable and suitable for beginners to master.

Flat Bench Tricep Extension:

Lying on a tablet and using dumbbells to perform arm flexion and extension movements can effectively stimulate the triceps. Ensure stable posture and control of movements.

Tricep Push ups:

This is a variant push up that exercises the triceps muscle. The hand position is narrower than regular push ups, which can activate the triceps more effectively.

The above movements are suitable for beginners in triceps training exercises. Before any training, make sure to warm up and choose the appropriate weight and number of repetitions to avoid injury. Gradually increasing the training intensity and maintaining the correct posture and range of motion can effectively enhance the strength and volume of shell shockers of the triceps.