Supine arm flexion and extension is a very effective exercise in daily life, and it is also an exercise that is easy to train. Of course, regular training of supine arm flexion and extension will have many benefits for the body, but if you want to have these benefits, the correct movement essentials are Very important. So, what are the essentials of supine arm extensions? Let’s find out together below.
Essentials of supine arm extensions
1. Lie flat on the bench, hold the crank barbell narrowly with both hands, straighten both arms, and keep Position shoulder-width apart and perpendicular to the body.
2. Inhale at the beginning of the movement. At this time, the upper arm does not move, bend the elbow joint, and slowly lower the forearm above the head. When it reaches a position two centimeters away from the forehead, use the strength of the triceps brachii. Straighten your forearms and exhale at the same time. When your arms are perpendicular to your body again, pause for a second and lower again. repeatedly.
Notes on supine arm flexion and extension:
1. If the elbow joint is weak, you may not fully straighten the arm to avoid injury.
2. When practicing with heavy weights to straighten your arms, you should try your best to use conscious restraint to keep your body from leaving the platform.
3. When approaching failure, the vertical upper arms can be slightly tilted toward the head. Using a little strength from the upper chest and doing it a few more times can stimulate the triceps brachii more.
4. The distance between the elbows should remain unchanged when the arms rise and fall to ensure that the middle part of the triceps is stimulated.