Lying Triceps Press is an躺在新闻是一个三头肌 isolation exercise 孤立行使 which triceps are worked out.这三头肌的制定。 It is probably the best exercise to build size and strength, particularly the large inner head of the triceps muscle.这可能是最好的工作，以建设规模和实力，特别是大型内团长三头肌。 I like the lying tricep extension and I have always performed it as the first exercise for my triceps workouts.我喜欢躺在三头肌延长和我一直履行它作为第一运动的我肱三头肌训练。
Steps: 步骤：
- Sit on a flat bench holding an EZ-Curl bar with an overhand grip (palm facing away from body).坐在替补席上单位举行的EZ - Curl的酒吧与上手握（棕榈油面临远离机构） 。
- Use a moderate weight for a start.使用温和的重量开始。
- With the bar resting on your thighs, lie back on the bench and bring the bar to your chest.同律师休息您的大腿，躺在回到板凳上，将禁止您的胸部。
- Push the bar directly over your chest and fully extend your arms.推动律师直接在您的胸部，并充分扩展您的武器。
- Keep your upper arms stationary throughout the exercise, lower the weight until it almost touches your forehead.让您的上臂固定整个演习，降低体重，直到它几乎触及你的额头。
- Use your triceps to extend your arms and bring the weight back up to the original position.使用您的肱三头肌，以延长您的武器，使体重恢复到原来的位置。 The bar should travel in a smooth arc at a regular speed.律师应旅行顺利弧在例行的速度。
Tips: 小贴士：
- Make sure your elbows do not move too much, try to keep them the same width apart during the whole movement.请确认您的胳膊肘不要动太多，尽量保持他们同宽除了在整个运动。
- Be sure to maximally contract your triceps at the top of the movement.一定要最大限度地合同的肱三头肌上方的运动。
- I suggest using an我建议使用 EZ Curl bar 酒吧的EZ曲 because it is generally more comfortable and will place less stress on the wrists then a straight bar.因为它通常是更舒适，更将减少应激对手腕然后直杆。
- You can also perform this lift with dumbbells.您也可以执行此升降机哑铃。
- You may need a spotter yo hand you the weight before and after the exercise.您可能需要一个检举你的手你的重量之前和之后的行使。
(The guy is wearing slippers. Don't be like him. Never risk your toes.) （这家伙是穿拖鞋。不要像他一样。从不风险的警觉。 ）
- It is worth mentioning that lying triceps presses are called “skull crushers” too because the bar can crush our skulls if we are not careful when we lower the weight.值得一提的是躺在肱三头肌压力机称为“头骨破碎机”也因为酒吧可以粉碎我们的头骨如果我们不小心，当我们降低体重。 Once the bar nearly touches the forehead, push the bar upwards to the extended position.一旦酒吧几乎触及额头，推动酒吧向上扩展的立场。 You do not really need to let the bar to touch your forehead.因为你并不真正需要让律师谈谈你的额头。
Category: 分类： Triceps 肱三头肌 
Email This Post 通过电子邮件发送此帖
Did you like this post?你喜欢这个职位？ Subscribe to MunFitnessBlog.com today 订阅MunFitnessBlog.com今日 . 。 It is free.它是免费的。
Related Posts 有关职位
- Chest Workout (4) – Decline Bench Press胸部锻炼（ 4 ） -衰落台新闻
- Triceps Workout (2) – Triceps Dip三头肌锻炼（ 2 ） -三头肌浸
- Triceps Workout (3) – One-Arm Dumbbell Tricep Extension三头肌锻炼（ 3 ） -单手哑铃三头肌延期
- Shoulders Workout (3) – Arnold Dumbbell Press肩膀锻炼（ 3 ） -阿诺德哑铃新闻
Scroll down to leave a comment.向下滚动到发表评论。 I really want to know what you think.我真的想知道您的想法。
Found what you were looking for?找到您要寻找的？ If not, try searching for it below.如果不是，请尝试搜寻在下面。
Custom Search自定义搜索
Oliver // 奥利弗 / / Mar 21, 2008 at 1:15 PM 2008年3月21日在下午1时一刻
It seen like we did at B.Pump class right?它看到像我们在湾泵级吗？
LogicYuan LogicYuan // / / Mar 22, 2008 at 10:36 AM 2008年3月22日在上午10点36分
a spotter is really important when doing free weights, I almost injured myself the other day doing bench press as I miscalculated the weight,luckily i didn't break my ribs.观察手是非常重要的做免费重量时，我几乎受伤自己有一天做卧推，我失算的重量，幸好我没有把自己的肋骨。
That is giving me a bit of a phobia now, I'm sticking to machines whenever I'm going to the gym alone…这让我有点恐惧现在，我的机器只要坚持我要去健身房独自...
trey 赈灾 // / / Mar 22, 2008 at 2:59 PM 2008年3月22日在下午2时59分
LogicYuan, you might want to learn how to dump the weights just in case you cant press it back up again. LogicYuan ，您可能希望了解如何将垃圾的重量，以防万一你不能按它再度回升。
do ask the PTs to show you how, they should be able to teach you to safely dump the weight off your chest if noone is around to help.不要求对PTS向您显示如何，他们应该能够教你安全转储重量您的胸部，如果周围没有人来帮助。
eksk // eksk / / Mar 25, 2008 at 1:15 PM 2008年3月25日在下午1时一刻
hmm i really wonder.. HMM的我真的想知道.. are you there to build your body or to show off how heavy you can lift….你有建立自己的身体或炫耀如何沉重，您可以解除... 。 you should be in control of the weights..你应该控制权.. not the weights control you…不是重量控制你...
trey // 赈灾 / / Mar 26, 2008 at 12:24 AM 2008年3月26日在上午12时24分
you know, some people needs to push themselves hard to get to their goals.你知道，有些人把自己的需求难以得到它们的目标。 Myself for instance, i do not aspire to be a bodybuilder nor do i want to pump weights til the cows come home.我举例来说，我不希望是一个健美我也不想要泵重量淋巴细胞牛回家。
i train for optimal strength gain and maximum practical strength gains.字母i火车最佳强度增益和强度最大的实际收益。 I leave my ego outside the door of the gym, but i always push myself hard.我离开我的自我门外的健身房，但我总是把自己努力。 I do maximal effort training and rarely do i ask for someone to spot me on the major lifts (because i just dont believe in putting the weights on the bar if i cant lift it anyways).我最大的努力训练，很少做我想问有人点我的主要升降机（因为我只是不相信把重量的酒吧，如果我不能解除反正） 。 Its a fine line balancing those very high effort (90%++ of your max) and getting stuck under the bar.其良好的生产线平衡这些努力非常高（ 90 ％ + +的最大值）和被陷在酒吧。
Alan // 艾伦 / / Apr 2, 2008 at 9:12 AM 2008年4月2日在上午9点12分
i am 16 years old and i weigh 131 pounds, i train chest and tricepsp on the same day but ever since, i can't bench as much.我16岁，我权衡一三一英镑，我训练胸部和tricepsp在同一天，但从那时起，我不能多台。 before i did 115 on my rep max easy but I am struggling to lift 95pounds我没有收到我的代表115最高容易，但我挣扎解除九十五磅
needa // needa / / Aug 9, 2008 at 10:41 PM 2008年8月9日在下午10点41分
Mun,屯门，
What is the best workout and the fastest way to remove falb arm..??什么是最好的锻炼和最快的方法，消除falb手臂.. ？ ？
Mun 屯门 // / / Aug 10, 2008 at 10:34 AM 2008年8月10号在上午10时34
Hi needa, in order to get rid of the flabby arms, you need to incorporate resistance training to firm up the arm muscles and cardiovascular exercise to burn the fat.您好needa ，为了摆脱软弱武器，你需要把阻力训练，以坚定的手臂肌肉和心血管运动燃烧脂肪。 I will publish few more exercises involving triceps in near future.我将发表一些演习肱三头肌在不久的将来。
If you work out consistently for 3 times a week, after 2 months, you will notice some results.如果你工作了一贯的3倍，每周2个月后，您会发现一些成果。 So, instead of looking for the best workout and hoping to see the result within short period, you need to be patient.因此，而不是寻找最好的锻炼，并希望看到的结果在短的时间内，您需要耐心等待。 Many people give up too soon when they almost reap the fruit of their hard work.许多人放弃太早当他们几乎收获的果实的辛勤工作。
needa // needa / / Dec 26, 2008 at 11:50 AM 2008年12月26日在上午11点 50 分
Thanks Mun..由于门..
I wish there will be more triceps excercise using free weight.我想会有更多的肱三头肌excercise使用免费重量。
So tht I can do it at home.所以tht我能做到这一点在家里。 Btw, how many set/rep should I do for each training. Btw ，有多少集/代表我应该怎么做的每个培训。 And how long should I do the cardiovascular exercise ?..多久我应该怎么做心血管锻炼？ ..
jason // 杰森 / / Jul 17, 2009 at 1:09 PM 09年7月17日在下午1时09分
you should try doing a weight where you can't lift more than 8-10 reps, do 8 sets of these taking a 1-2 minute break in between each set.您应该做的重量可以不超过8月10日取消的代表，做8套这些以1-2分钟之间每套。 Do this 3 times a day, you should see great results.为此每日3次，你应该看到了巨大的成果。