In addition to the classic arm flexion and push-down on the rope tensioner, which can exercise the triceps, there are many other arm flexion and extension movements that can exercise the triceps.

Target exercise area: Triceps

Triceps training method action essentials:

1. Lying on your back with a tensioner Arm flexion and extension: Cable Lying Triceps Extension

Install the straight handle at the low-end connection, lie on your back on a flat training bench, with your head about 1 foot away from the equipment. Hold the handle with your hands shoulder-width apart, and place your arms straight above your face. With the shoulder joint immobile, bend your elbows and lower the handle to your forehead, stop before contact, and then straighten your arms. Note that during the movement, the elbows should be tucked inwards and the upper arms should always be perpendicular to the ground.

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2. Flexion and extension of the back arm of the tensioner:

Lower the source of tension, stand with your back facing, or sit on a high backrest ( (shoulders must be exposed) on the weight bench, raise your arms, put your upper arms close to your ears, bend your elbows, with the tips of your elbows vertically upward or slightly forward, hold the triangle handle or short bar with the palms of your hands upward.

Keep your chest up, your abdomen in, and your waist tight (when standing, hips and knees are slightly bent). Use the triceps to exert force until your arms are straight or nearly straight and the triceps are completely tightened. Then use your mind to strengthen it. The tightening state of the triceps brachii causes it to achieve the "peak contraction" effect. Focus on maintaining the "peak contraction" state for about 1 second, and then use the strength of the triceps brachii to control the recovery. Exhale when you extend your arms and inhale when you bend your arms to restore the expansion of the cell cavity. Relevant muscle groups must be tightened during the entire movement to ensure the normal physiological curve of the spine

Avoid protruding the abdomen or waist or dynamic force movements to avoid sports injuries.

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3. Cable Kneeling Triceps Extension:

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Use a high tensioner and select an appropriate weight. Grasp the end of the rope of the tensioner, kneel on the floor with your back to the machine, and lean forward slightly. Straighten your arms. Keep your upper arms still during the movement, bend your elbows and lower the weight, then straighten your arms, lock your elbows, and try your best to maximize the triceps. Maximum contraction. The triceps brachii is fully contracted and stretched, subjecting it to continuous tension.

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4. High-strength point rope handle tensioner neck arm flexion and extension:

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High-strength point rope tensioner neck arm flexion and extension on the triceps brachii The exercise is between forward and reverse gripping arm flexion and extension, focusing on the exercise of the long head of the triceps brachii.

Adjust the stance, face away from the equipment, slightly bend the knees, hips, lift the chest, and tighten the abdomen. , Tighten your waist, lean your trunk slightly forward, and stand firmly with your arms raised and your upper arms as close to your ears as possible, bend your elbows, and raise your forearms vertically to hold the rope handle with both hands.

Keep the posture on a diagonal line with the rope handle, and pull up the weight plate to stretch the triceps. This is the preparation position. Then, the triceps exert force while pulling the forearm. Extend your elbows while pulling down your upper arms until your upper arms are at the same height as your shoulders and parallel to the ground. Your forearms are basically straight or nearly straight. On this basis, use your mind to completely tighten your triceps. Head muscles, maintain this "peak contraction" state for about 1 second, and then coordinateAdjust the ground. Compromisingly return your upper arms and forearms to the starting position. What goes around comes around. The triceps must be stressed in the starting position. Exhale when you lift your arms forcefully, and inhale when you return to raising your arms. If the force point is not high enough, the tension line can also be placed on the shoulder side, but the force on both arms should be balanced during actual practice.

Things to note when exercising triceps brachii:

When performing neck and back arm flexion and extension exercises with tensioners, special waist belts are allowed to be worn.