Mastering a Training Technique for Triceps to Enhance Shoulder Development

Through triceps training, it will make the shoulders thicker and more muscular, men with such shoulders, the figure looks more imposing and masculine, giving a sense of security to the beloved girls; women with such shoulders, wear clothing to show off the curves, the figure becomes more sexy. At the same time, the bad posture of rounded shoulders and hunchback can be improved through shoulder training.

Triceps are small muscle groups, when training them, it is recommended to use small weights, you can increase the number of repetitions in each set of exercises, such as doing 3-6 sets, and each set doing 15-20 times, maintaining the neutral position of the shoulders, do not let the shoulders raise and forward extension.

Triceps include the anterior head, middle head and posterior head, the exercises for these three muscle parts are: dumbbell front raise (anterior head), dumbbell lateral raise and shoulder press (middle head), downward dumbbell fly (posterior head) etc. Each muscle part has a fundamental difference, which is the difference in the grip of the dumbbell. Today, let's discuss the different effects of grip on the shoulder training.

Action one: Dumbbell Front Raise (Anterior Head)

Palm down: This grip is the conventional, common grip, it can stimulate the anterior head of the triceps to a certain extent, the stimulating effect is generally mild, and it can have a certain effect.

Palm up: This grip will make the anterior head of the triceps feel more obvious force, although the details of this grip are the same as the ordinary, but its advantages are manifested in the upper raise, closer to the midline of the body, making the movement of the shoulder and wrist muscles more comfortable, when the palm up is not completely parallel to the ground, but in the raising process, there appears a slight angle, making the anterior head of the triceps exert more strongly.

Action specifications: Standing posture, feet are as wide as the shoulders, holding the dumbbell with palms up, maintain stable body, during exercise, alternating arms raise the dumbbell, the dumbbell movement trajectory is slightly above the vertical, pause for a few seconds at the highest point, then slowly lower the dumbbell to the starting point, repeat the action.

Action two: Dumbbell Lateral Raise (Middle Head)

Palm to palm: This is a conventional grip, it has some stimulation to the middle head of the triceps, but trainers often because of the incorrect action posture, the middle head of the triceps is stimulated short, affecting the training effect.

Palm back: This grip can make the middle head of the triceps get better force and training effect, during exercise, we can always keep the palms facing back or at the lowest point, we can return to the starting point with a turning hand and palm to palm, of course, the standard of the action is very important, do not let the shoulder raise and the deltoid muscle compensate for the force.

Action specifications: Standing posture, feet are as wide as the shoulders, holding the dumbbell with palms facing back, tighten the middle head of the triceps, extend the arms to the side, the highest point maintains the action for a few seconds, then slowly lower the dumbbell to the starting point, repeat the action. The whole action process maintains a stable body, do not shake or raise the shoulders.

Action three: Downward Dumbbell Fly (Posterior Head)

Trainers are most familiar with palm to palm, throughout the process, the palms always remain relative, it has some stimulation to the posterior head of the triceps, but during the training, the back muscles compensate for force, affecting the stimulation of the posterior head.

Palm back: This can better isolate the posterior head of the triceps, get a better force and training effect, this grip does not let the dumbbell drop to the lowest point (the arm and ground angle stop dropping at 10-15 degrees), then continue the action.

Action specifications: Body is bent down, the spine is in a neutral position, the arms hold the dumbbell in front of the body, the palms face back, tighten the core, the posterior head exerts force, the arms move upwards, the highest point maintains the action for a few seconds, then return to the starting point and repeat the action.

In summary, we are focusing on the change of grip to give the triceps different sensory stimulation. Of course, in our daily training, different training techniques can make the triceps better isolated and have a stronger force feeling, thus achieving better training effects.

Of course, the efficiency improvement of these small techniques depends on the fitness foundation of the fitness enthusiasts. Everyone knows, to succeed, you need to put in the effort, and the hard-earned results depend on persistence.