There are actually many ways to train triceps, and among these methods, some methods are very good, and some methods are more general, but no matter what method they are, they are all very good. Some people still understand the exercise effect of exercising the triceps brachii every few days. So, how many days should you train triceps? How to exercise triceps brachii? Let’s take a look below!
How often should you train triceps
For muscle building and bodybuilding, it is not advisable to exercise the same part every day, such as the triceps brachii. If the triceps brachii is given enough exercise stimulation on the same day, then the muscles in this area need to be exercised again after more than 48 hours. Muscles grow while resting, so continuing to exercise the next day will affect the appearance of the muscles. For example, if you train the chest muscles on the first day, you cannot train the chest muscles on the second day, but you can train the legs, back, abdominal muscles, etc. Therefore, you can train muscles every day, but you cannot train the same part every day.
How to check whether it is sufficiently stimulated? Whether you can achieve sufficient stimulation depends on whether you have soreness, swelling and other similar feelings the next day after exercising. If the part you practiced has a corresponding reaction, it means that you have achieved sufficient stimulation. If this is the case, then great, you need to have a muscle recovery period, which is the so-called rest period. This rest period should be 2-4 days. Wait until you feel that your muscles have fully recovered and the soreness has subsided before continuing.
triceps exercise method
1. Flat dumbbell one-arm arm extension
How to train triceps in this way? Lie flat on your back and have someone hand you a dumbbell, and raise your arms straight above your head, but be sure to keep them slightly bent. Slowly lower the dumbbells to fist-level distance above your head. Finally, return to the starting position, keeping your elbows locked. Repeat with arm opposite you.
2. Standing bent over with dumbbell extensions
When standing bent over holding dumbbells in both hands, keep your arms at your sides at a 90-degree angle. Stretch your arms while exercisingBack, keeping your elbows locked, maintain a slight bend in full extension. Slowly lower the dumbbells back to the starting position.
3. Incline bench barbell arm extension
Change the stool to an incline and lie down with your back to the bench. You can take the barbell from the rack yourself, preferably by having someone hand it to you. With your palms facing up, slowly lower the barbell toward the back of your head while keeping your elbows locked. Finally, hold the bar tightly and slowly raise it upwards, keeping your elbows engaged and tension in your triceps. Always keep your arms slightly bent in the top position.
4. Narrow push-ups
This exercise is a basic push-up, the difference is the hand-width positioning. For the closed-hand position, you want your hands to be about 2 inches apart on the ground. For the wide-hand position, you'll do the exact same movement, but your hands will be as far apart on the ground as possible, pushing up against each other at the same time.
5. Lean over V and pull the rope down
Attach a V-shaped bar to the top, hold the handles with your hands aligned with each other, and position the V-bars at the level of the left and right sides of your chest. Slowly lower the V-bar down, making sure to keep your elbows straight while straightening your arms and bending slightly as you reach the bottom of the movement. Slowly let the V bar return to the starting position.
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