Regarding the triceps brachii, I believe some people still know about it. How a person should train triceps brachii has some actions. Of course, there are particularities to training triceps brachii, but many people don’t know how to exercise triceps brachii. There are still some people who know how to exercise triceps brachii. So, how do boys build triceps in the gym? Let’s find out together below!

Dumbbell neck arm flexion and extension

1. For the starting action, we usually take a sitting position, but of course we can also stand (personal habit). Sit on a flat bench, keep your upper body upright, and hold a dumbbell in both hands. Lift the dumbbells overhead and bend your elbows. The forearms naturally droop backward. Keep your upper arms close to the sides of your head (face).

2. At the beginning, slowly extend the forearm to straighten the arm until the triceps are tense and then pause for 2 seconds. Then slowly bend your elbows and return to the starting position.

3. Breathing method: Inhale before straightening your arms, and exhale when returning to the starting position.

4. Weight selection: The weight is moderate. Generally, you can do 12 to 15 reps in three groups. If you feel it is easy, you can add some weight.

Barbell supine arm extensions

1. From the starting position, lie on your back on a bench, hold a curved barbell in both hands, with the grips shoulder-width apart, bend your elbows backward, and make the upper and lower arms form a 90-degree angle.

2. At the beginning, keep the upper arm still, slowly straighten the elbow joint upward, pause for 2 seconds when the upper arm and forearm are in a straight line, and then slowly return to the starting position.

3. Breathing method: Inhale before straightening your arms, and exhale when returning to the starting position.

Reverse flexion and extension on bench

1. In the starting position, support your hands on a stool or bed with your hands shoulder-width apart or slightly wider than your shoulders, and bend your elbow joints to 90 degrees. Keep your upper body straight and don't shrug your shoulders. Your feet can be placed on a stool lower than the bed or on the ground.

2. Start by slowly straightening your elbows. until your elbows are straight. Pause for 2 seconds until your triceps are tense. Then slowly return to the starting position. Mainly, the shoulders must be relaxed during the exercise.

3. Breathing method: Inhale before straightening your arms, and exhale when returning to the starting position.

4. Weight selection: Moderate weight. Generally, do 12 to 15 reps in three groups. If you find it difficult, bend your knees.

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