To train your triceps efficiently, you can use Triceps Press. Triceps Press is a gym equipment dedicated to exercise triceps. In addition to using the Triceps Press fitness equipment, you can also use dumbbells and other items to train the triceps. Let's take a look at it together.

1.Supine barbell arm flexion and extension

With your hands shoulder-width apart, hold the barbell (using a crank barbell can reduce pressure on your wrists), lie on your back on a flat bench with your feet on the ground, tighten your core muscles, and contract your shoulder blades. The starting position starts with eccentric contraction.

Inhale, slowly bend your elbows, the barbell will drop to a centimeter from your eyebrows and stop, and your upper arms are perpendicular to the ground.

Exhale, start eccentric contraction, continue to keep the elbow perpendicular to the ground, while extending the elbow, until the arm is fully straightened. Repeat this process.

Lower the barbell to the eyebrows, mainly exercise the inner and outer head of the triceps.

After lowering the barbell to the top of the head, mainly exercise the long head of the triceps.

A training day generally completes 8-12 times/group*4-6 groups.

2.Standing, holding, pressing down

This training chooses a straight bar to do, standing facing the tensioner, holding the handle in the forehand position, and keeping the elbows close to the sides of the body.

Exhale, start contracting concentrically, straighten your forearms, and continue to keep your elbows close to your sides.

Inhale, begin to eccentrically contract, and control the rope to pull the load slowly down. Return to the starting position.

Do this action to always keep the elbows close to your sides.

This exercise mainly exercises the triceps as a whole.

A training day generally completes 8-12 times/group*4-6 groups.

3. Stand with one arm and hold down and press down

Stand facing the tensioner, hold the grip of the tensioner with one hand in the backhand position (palm facing up), and press the elbow against your side.

Exhale, start contracting concentrically, straighten your forearm, inhale, start contracting concentrically, control the rope to pull the load and slowly drop. Return to the starting position.

Perform the two arms alternately. This movement mainly exercises the lateral head of the triceps.

A training day generally completes 8-12 times/group*4-6 groups.

4.Dumbbell flexion and extension of one arm behind neck

This action can be done in a standing or sitting position.

Hold the dumbbell with one hand, extend the arm over the top of the head, inhale, start eccentric contraction, bend the elbow, and slowly drop the dumbbell to the back of the neck.

Exhale, begin to contract concentrically, extend your elbows, and restore your starting position, keeping your elbows stable throughout the process. The two arms alternate.

This exercise mainly exercises the long head of the triceps.

A training day generally completes 8-12 times/group*4-6 groups.

There are many equipment for training the triceps in the gym. You must choose a training program according to your actual situation, and then choose the equipment that suits you.

The four exercises recommended above can be used for the long head of the triceps, the medial head, the lateral head, and the whole.

No matter what kind of training equipment is used, the principle of gradual training must be followed.