have you ever noticed? There's this phenomenon in the gym: When most beginners consider training their arms, there seems to be a general preference for biceps. While it's nice to have an impressive bicep peak, the real arm dimension comes from the triceps.
the triceps are the larger muscle group in the arm, occupying about two-thirds of its volume and forming a horseshoe shape at the back of the arm. As the triceps have three heads (long, lateral and middle), a combination of training angles, volume and intensity is required to apply pressure to them, which is why the position of the wrist, elbow and arm changes dramatically when training the triceps group.
Generally speaking, at least half of triceps training has to be spent on training the long head. Movements that target the long head usually bring the elbow closer to the head, just like an overhead movement.
when you start triceps training you need to perform both big weights and big training volumes. The triceps require a lot of stress and a normal training volume, such as four sets of eight reps, simply won't stimulate it. An exerciser should aim to accumulate a total of at least 100 reps in 30 minutes.
Here are 10 classic, true triceps moves, and every beginner should know them.
1. Supine triceps arm curl
1. Rope triceps press down
this movement targets the medial and lateral head, which makes it perfect with the overhead triceps extension. Raise the pulley to the top. Grasp the ends of the rope with the elbows at right angles. Press down on the rope, arms straight, hands on either side of the thighs. Control the muscles back to the starting position.
2. Supine arm curl
this movement targets the long head of the triceps, which is often overlooked and is therefore one of the favourite barbell movements for most fitness enthusiasts. For best results, your palms should be facing your body, not your back as they usually are.
To begin this classic workout, lie on your back on a bench with a narrow grip on the barbell, elbows bent and upper arms perpendicular to the ceiling. Under muscular control, straighten your arms so that the barbell is above your chin; then bend your arms to return to the starting point.
3、triple head curl arm pull-up
this movement is like the supine arm curl, which starts from behind the head.
This movement is primarily designed to stretch the triceps (especially the long head), which is a necessary step for an ideal triceps workout, or you can alternate this movement with the supine arm curl as a superset.
4. Seated dumbbell overhead extensions
another movement that targets the long head, it is recommended to do one arm at a time to get the best results. Sit on a bench and hold a dumbbell in each hand (or one in each hand) with the upper arm perpendicular to the ceiling and the elbow fully bent. Straighten your arms, keeping your upper arms still. Re-bend your elbows to return to the starting point.
5. Standing triple-headed backbend
this is one of the medial head/external head triceps movements favoured by many fitness enthusiasts. In a standing position, dumbbells are placed on either side of the body, between the hips and knees, as if at the bottom of a hard pulling movement. The upper arms are parallel to the torso and the arms are bent. Straighten your arms and lift the dumbbells backwards so that they come backwards to the back position. Return to the starting point.
6. Rope overhead triple extension
if performed correctly, this will stretch and strengthen the long head of the triceps. Pull the pulley to the top and attach the double-handled rope. With your back to the machine, grab the rope, bend your arms and place your hands behind your head. Straighten the arms with the rope at ear level, keeping the torso at an angle. Re-bend your arms under muscle control and return to the starting point.
7. Double bar arm curl
only do this movement if you have good control of your shoulders. Wrong double bar arm curls can lead to serious shoulder injuries. It is safest to use a neutral grip on the double bar; a short rest is best if you need to put your feet on the ground to lighten the load.
Hold the bar with your arms next to your torso and lower your shoulders to the height of your original back. (if using a lower double bar, lift your legs forward so that they are still straight and your feet are in front of your body. Bend back at the elbows and push up to an upright position.
8. Narrow bench press
yes, this is also a "Chest" Movement which is also good for the triceps. The trick to working the triceps is to keep your arms close to your torso.
Using a barbell or dumbbell, lie on your back on a bench with your elbows along your sides. Push straight upwards with the barbell above the pecs and lower to the starting position.
9. Push-ups
the push-up is a relatively common movement now. In this upper body prime, the triceps are of great help to the chest, especially when the hands are positioned close to the chest with the elbows bent backwards rather than spread out to the sides. Think about using your triceps to push your chest to the front.
10. Push-ups
this is a more advanced beginner move. This modified push-up makes the triceps work to stabilise the body. From a higher plank support position, lift your hips, then bend your elbows back and lean your head down and forward as if you were diving. Straighten your arms back to the top.
there are 10 triceps moves listed in one go, and many more moves not shared, dumbbells and barbells can be swapped out to train, there are really a variety of fitness moves, as long as you want to train, there are always many ways to suit you, use more to know that a particular move is more effective for you!