The triceps refers to the short stone muscle. For fitness enthusiasts, triceps training is a particularly important part. They directly affect whether we can exercise a sexy body. So, do you know how to use dumbbells to train triceps?
1. Bent-over dumbbell arm extensions
When we do attached dumbbell arm extensions, we should adjust the angle of the bench press to between 45 and 60 degrees. This action can very effectively stimulate the long head of the triceps, because compared to the other two The long head contracts more fully during this training. If you want to focus on developing the long head dimension, this is a very good action choice. In addition, ensuring the accuracy of the action can bring a better training experience. Action essentials: Let the upper arms be parallel to the trunk of the body, and then complete the action. Beginners should complete the exercise with a small weight and continue to increase the training load.
2. Incline dumbbell extension
Incline dumbbell dips are also an exercise more targeted at the long head, because the long head occupies the largest tricephalic dimension. When training, you should pay attention to adjusting the angle of the bench press to about 45 degrees, extend your upper arms back to a certain angle and stop, and then complete the arm flexion and extension movements. Because this not only brings more stretching of the long head, but also flexes and stretches toward the top of the head, allowing the tension to be better maintained in the three heads.
Compared with the flat plate, the incline angle has a larger shoulder flexion angle and has the advantage of stretching the triceps. Therefore, when lowering the dumbbells, you must pay attention to the stretching of the triceps. Stretch and feel. If you find that you can't complete any of them at this time, then you can use another easier variation.
It is easier to lower the dumbbells to the front of your shoulders and extend your arms and dumbbells toward your forehead, so continue to complete it after you have failed the previous movement to fully exercise the triceps.
3. Dumbbell diamond push-ups
The ace chest and triceps training, compared with bare hands, puts your hands on dumbbells, has a slightly larger range of action, and therefore can bring more tension to the triceps. Unlike other training exercises, it is best to train to failure every time you exercise dumbbell push-ups.
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