< strong>Make your triceps stronger:

The triceps brachii is located on the back of our arms and is one of the most developed muscles in our upper limbs! It plays an important role in most upper body movements, all types of pressing movements (bench press, shoulder press)! The long head spans two joints and is also used for weight-bearing shoulder extension. It is involved in pull-ups and rowing training!

Strong triceps allow you to achieve better athletic performance and lift heavier!

I believe you have seen many strategies on how to exercise triceps!

Today I will introduce to you a great triceps superset training! Come get your arms burning!

Seated dips + narrow push-ups!

1. Sitting arm flexion and extension

Mainly target the long head of the triceps brachii. The long head of the triceps spans two joints. In addition to extending the elbow, it also The functions of shoulder extension, shoulder adduction and shoulder external rotation

The starting position is in the position of elbow flexion and shoulder flexion! At this time the long head is fully extended! Able to achieve better exercise results.

Action demonstration!

Choose a stool and sit next to the tensioner as shown in the picture, adjust the handle to a low position, and then perform overhead extensions!

Be careful to maintain a good posture during the movements and avoid hyperextension of the lumbar spine!

Choose light weight: 20RM

2. Narrow Push-ups away!

When it comes to the best exercise for triceps training, close-grip push-ups can be said to be at the top of the list!

As shown in the picture: You can choose to increase the difficulty by using a downward slope!

The distance between your hands does not need to be too narrow. Too narrow will be counterproductive and cause excessive pressure on the joints! It is recommended that it be slightly narrower than the shoulders!

Be sure to pay attention to the alignment of the body during the movement, tighten the core muscles, and ensure that the head, lumbar spine, tailbone, and heels are in a straight line, and do not appear to be hunched over! Do 8-15 times!

Two actions are a set! Completed 3 sets in total with almost no rest between sets! Rest two minutes between each big set!