Change 1: recoil and distortion of triceps brachii.
To achieve this change, you only need to straighten your wrist, twist your palm and turn your palm toward the ceiling when your arm is straight and your triceps are contracted to the apex.
This extra small change is beneficial to stimulate the inner head of triceps muscle and make you feel stronger muscle contraction.
Remember: don't let yourself sway or use the power of inertia. Always keep your arms close to your body.
Variation 2: Bending Training 2 1S
For this exercise, the traditional sloping plate bending is divided into three stages. At the beginning, do the first half of the movement 7 times, that is, bend from the arm extension state to the forearm parallel to the ground; Then do the second half, that is, bend the barbell parallel to the ground to the chest; Finally, do 7 full movements and complete a set of exercises.
If the weights are selected properly, it is necessary to complete "3X7", that is, 2 1 time, 14 time and 7 times.
Doing so will prolong your muscle tension. You will force extra blood into the muscles. Extra stress can also lead to increased injury, which is another important signal of muscle growth and repair.
Change 3: Hu Ling triceps extension
It's a good idea to bend and stretch the back of the neck with Hu Ling. A small change will make your triceps face new challenges!
Tip: Keep your elbows close to the sides of your head to stabilize your core muscles.
Change 4: Barbell bending and changing grip distance
By using different grip distances, the all-round and thorough development of biceps brachii can be guaranteed.
First, bend with a relatively narrow grip (15-20cm)! This can concentrate the lateral head of your biceps. About six or eight times.
Next, change the barbell into a wide grip. The grip is wider than the shoulder. Conduct 6-8 more trainings to take care of the inner head of biceps brachii.
Variation 5: supine barbell arm flexion and extension 21s.
Use a w barbell! It's the same as the barbell bend mentioned earlier! 2 1 training method!
Do the first half of the action 7 times at the beginning; Then do the second half of the action; Finally, do 7 full movements and complete a set of exercises.
Variant 6: Vertical Tilt
The biggest difference between the flexion and extension of the very traditional parallel bars arm is that the V-DIP can open the bow left and right! Bend your elbows and squat normally, lift them up, and then alternate!
Variation 7: Transverse Hammer Bending
The change of the bending hammer is different from the traditional bending hammer. You need to pull your forearm forward. Real goals and build each arm. Such a small change will bring you an unprecedented experience, especially for the activation of the brachial muscle.
Tip: Don't use inertia to swing dumbbells, but fix your shoulders!
Change 8: narrow moment bench press!
This is a basic action to shape triceps, but few people in the gym do it! Maybe it's because they usually practice bench press too often!
As for the grip distance, you don't need to hold it too narrow, just slightly narrower than your shoulders.
Change 9: the backhand rope is pressed down!
This change of reverse grip will make your triceps brachii medial head more stimulated.
The backhand grip is slightly more difficult, so you need to adjust the weight slightly. Keep your elbows close to your sides when moving.
Do the whole action, and keep the peak contraction at the top of the action.
Change 10: Zotman bend!
In the gym, almost no one does this action, it should be absolute!
Zotman bending is a complete biceps and forearm exercise.
Hold the dumbbell forward with your palm, fix your elbows at your sides, and bend down to lift the dumbbell normally. At the vertex, rotate the palm 180 degrees, palm down, and then slowly put down the dumbbell and return to the starting position.