Is it difficult to train triceps brachii? Amway’s two training methods

　　Is it difficult to train triceps? Of course, it depends on the situation and the goal you are pursuing. If it’s just for simple exercise, it’s not difficult. ； But if you want to be as big as a bodybuilder, then training the triceps is not easy! So how to train triceps? The editor recommends two methods, hurry up and collect them!

　　Is it difficult to train triceps?

　　Triceps aren't difficult to train unless you're after a professional bodybuilder's body. The arm muscles mainly exercise the biceps and triceps. You can exercise your biceps by lifting a bucket. Just add water or other objects to the bucket to increase the weight of the bucket, and then do curling movements to exercise the biceps of your arms. Just do close-grip push-ups for your triceps.

　　Many people like to have an arm day once a week to train both the biceps and the tertiary arms thoroughly. However, the result is that the biceps are trained thoroughly, but the tertiary arms are still a little behind. You have to know that the triceps muscles are much larger than the biceps, which means you need to spend more time and energy training the triceps. So if you usually do 6-8 groups to train your biceps, it is recommended that you do 2-4 more groups to train your triceps.

　　Most of the triceps muscle fibers will only be fully activated during the second half of the triceps press and extension. If you don't do the whole process and lock and contract the muscles at the top, you will waste a golden opportunity for muscle growth.

　　How to train triceps

　　Cable arm press down

　　1. Facing the arm strength training machine, stand with your feet apart, your body in a posture with your chest raised, your abdomen drawn in and your waist tightened. Bend your arms and hold the handles at both ends of the resistance bar (straight bar, V-shaped, rope set, etc.) with both hands. The distance between your hands is less than shoulder width, and the elbow joint is close to the side of the body.

　　2. Inhale, press the resistance bar down with your forearms to straighten your arms, and pause for 2 to 3 seconds.； Then exhale, slowly return, and feel the triceps working hard ； Repeat the exercise.

　　Dumbbell neck arm extension

　　1. Hold a dumbbell with both hands, raise it high above your head, bend your elbows, and let your forearms hang back.

　　2. Keep your upper arms close to your ears, keep them upright, and don’t shake them.； Contract the triceps, gradually extend the elbow joint, and extend the forearm upward until the arm is completely straightened and the triceps are completely tightened ； Stay still for a second, then bend your elbows and let your forearms slowly drop to the starting position to stretch your triceps as much as possible.

　　Essentials of triceps exercise

　　1. Every time you train the triceps brachii, all three heads of the triceps brachii should be fully stimulated.

　　2. Generally speaking, you should do compound training movements first, then do barbell or dumbbell training movements using both arms, and finally do cable training movements using one arm.

　　3. Every triceps training should include training exercises using barbells or dumbbells.

　　4. During the entire movement, ensure that the elbow joint is locked in a fixed position until the triceps brachii fails.

　　5. Do not exceed 12 sets of triceps training each time. Allow at least 2 days between chest or shoulder training and triceps training. (Reference website: Fitness bar)