Charming and sexy muscles are what many fitness experts pursue, such as strong unicorn arms, which many men particularly like. In the process of exercising arm muscles, because the triceps is larger than the biceps, many people especially like to exercise it. However, due to various reasons, not everyone likes to go to the gym to exercise with irons. If you practice with bare hands at home, as long as you master the right method, the triceps can also be exercised. Today, let’s take a look at some freehand exercises for triceps brachii.

Method 1: Self-weight suspension

If you want to exercise the muscles of your arms, a feasible way is to use grasping and gripping movements. However, when practicing with bare hands, you cannot use dumbbells or barbells to complete the movements. Even so, we can still use our own weight to exercise. Bodyweight suspension is a good choice. If you want to increase the difficulty, you can also do pull-ups, muscle-ups or hanging leg raises, which can stimulate the triceps more intensely.

Method 2: Narrow push-ups

When it comes to freehand fitness, push-ups are a very versatile movement that can exercise many muscles in the body. However, in order to better exercise the triceps, we can make some changes to the normal push-ups and change them to a narrow stance. We also support the ground with both hands, but the distance between the palms is the same as the shoulder width. When doing it, keep it With core tension, push-ups like this can stimulate the triceps more effectively and are the first choice for freehand exercise.

Method 3: Bench arm flexion and extension

If we feel tired of doing push-ups, we can also use the stool at home, or the bedside, or even the steps at the door to exercise arm strength. When doing bench arm extensions, we lie on our back with our hands behind our backs, then support ourselves on a higher stool, place our feet on a lower stool, or place them directly on the ground, letting other parts of the body hang in the air, and then bend Elbow, let the body sink as much as possible, practice repeatedly.

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