Disdussing dumbbell and triceps-act

And triceps-act is the best training chest muscle movement, it is also home to many fans favourite bodybuilding movements, most of the practice in the barbell trainers and triceps-act primarily -- that is the upper part of the best action, training for 80% of the trainer is very effective. That 20 per cent of people? The answer is dumbbell and triceps-act. In addition, after a period of time after the barbell and triceps-act to try practicing dumbbell and triceps-act, you would have a different feeling.

The starting position: supine on the flat and triceps-act stool, two feet flat on the ground. Two cubits bending, holding the dumbbell, boxing eye relative, palm toward the direction of the legs, located above the axis of the dumbbell nipple 1 cm in (chest muscle central), withstand chest.


Action process: push up on, two cubits adduction, clip cubits and clip chest. Dumbbell upward also slightly forward slant, on a parabola trajectory. Two arms unbend, dumbbell focus on supporting shoulder near in. But don't exactly on the point on the shoulder, such meetings make skeleton prop dumbbell weight (this kind of skeletal muscle support weight instead of known as "lock-in"), which enables chest muscle relaxation, impact workout. Then, make two ZhiBei from side to side open, two arms bend and dumbbell vertical bending slowly falling, descend to the lowest part, namely do promote. Repeat.

Breathing methods: lift on inspiratory, whereabouts when expiratory.

Key exercise place: pectoralis major, deltoid muscle and triceps.

Training points:

1, don't put back and hips arches or breath, such meetings make muscle lost control, is dangerous.

2, in practice pectoralis major at the same time, we should strengthen the brachial triceps of exercise. No developed triceps, it is impossible to carry a big weight and triceps-act barbell, also cannot be practiced developed pectoralis major.

3, starting when, want to put on the axis of the dumbbell 1 cm in (nipple above the central chest muscle), can let the pectoralis major send force. If the dumbbell heave on the shoulder, can exercise the shoulder muscles.

4, must pay attention to the two cubits and triceps-act to unfold, do when arms in body side open, and can therefore basically rely on chest muscle forcibly to finish. Wide spacing between the main exercise pectoralis major, narrow the spacing between the main exercise deltoid muscle.

5 and chest muscles exercises the effect is not ideal. Can try superior oblique presses, and lay in have certain Angle (about 20-25 degrees) on the inclined plate, again with the same weight of the barbell or dumbbell practice. Because from another Angle give muscle a new stimulation, and soon you will see a new effect.

The number of groups and times:

1, at 6-8 times within limits times. More than 8 times, other body parts will enter aerobic exercise state; If less than 6 times, explain auxiliary muscle already involved in sports, and advocate muscle hasn't completely fatigue.

2 and the number of groups: no matter which body parts must be a exemplifies a group of practice the synaptic not sent give impulse so far. If you swallow overtraining parlance, affirmation short of this requirement. So-called overtraining, but what is a coward for conceal his incompetence and make it out of excuses. The real impact type exercise not only should do more than 20 groups, but each of extreme times. Do Calculate the number of groups don't count the warm-up group, although they are needed.

3, training diversity. Often should change training with the number of times and action of arrangement, to break the adaptation, obtained the breakthrough muscle growth.

Related movement

A key exercise place: pectoralis major upper, followed by the deltoid muscle before bundles and triceps.

B. start location: supine on the superior oblique Angle for 35-45 degrees and triceps-act stool.

C. action process: two arms unbend hold dumbbell is located in the upper portion of the shoulder. Put down to the chest above (nearly clavicle place) when inspiratory. Dropped to the lowest part, namely, do promote pushing when expiratory.

D. training points: practice process will main power concentrated in the pectoralis major, make chest muscle always is in nervous condition. Triceps as secondary added strength.

The dumbbell and triceps-act:

Palm relative dumbbell and triceps-act: palm relatively hold dumbbell, and arms close to the body.

Single arm and triceps-act: should adopt the lighter weight. This method can develop two of the chest balance and control. Beginning, held in one hand dumbbell, another hand can help to support it.