In the training methods, the role of each method is different. For example, some methods train the arms, and some methods train the legs. There are many training methods for how to train the brachialis muscles of the arms. As for how to train the brachialis muscles of the arms, I believe someone still knows how to train them. So, what are the best brachialis training methods for your arms? Let’s find out together below.

Parallel bar arms flexion and extension

1. Starting position: The distance between the double poles should be wider than the shoulders. Hold the poles with both hands to form a straight arm support, raise your chest, draw in your abdomen, and straighten your legs together and relax them into a drooping position.

2. Action process: Exhale, bend the elbows and arms, and lower the body until the arms are bent and lowered to the lowest position. The head should be pulled forward and the elbows should be abducted to fully lengthen and stretch the pectoralis major muscles. Then inhale, use the sudden contraction of the pectoralis major muscles to support the arms, and raise the body until the arms are completely straight; when the upper arms exceed the horizontal position of the bar, the hips are slightly retracted, and the torso assumes a "lower head and chest" posture. When the arms are straightened, the pectoralis major muscles are completely tightened. Repeat the exercise.

3. Key points of training: The movements should be carried out slowly, and do not rely on the vibration of the body to complete the movements; when pushing up, the speed should be fast, the chest should be raised, the head should be raised, the abdomen should be tightened, and the shoulders should not be shrugged; in order to increase the training intensity, you can practice with weights on the waist.

Incline barbell bench press

1. Starting position: Lie on your back on a bench with an incline angle of 35-45 degrees.

2. Action process: The distance between the hands is slightly wider than the shoulders, and the arms are straight to support the barbell at the upper part of the shoulders. Inhale as you lower it to the top of your chest (near the collarbone). When the bar touches your chest, push up and exhale as you push up.

3. Training points: Generally, a wider grip is used, and the bar is placed at the clavicle. This method makes the chest muscles use more force.

Incline dumbbell bench press

1. Starting position: Lie on your back on an incline of 35-45 degreesOn the push stool.

2. Action process: Hold the dumbbells at the upper part of your shoulders with your arms straight. Inhale as you lower it to the top of your chest (near the collarbone). When you reach the lowest point, push up and exhale when pushing up.

3. Training points: During the exercise, the main force is concentrated on the pectoralis major muscle, so that the pectoral muscles are always in a state of tension. The triceps brachii serve as secondary supplementary strength.

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