Lying Triceps Press is an躺在新聞是一個三頭肌 isolation exercise 孤立行使 which triceps are worked out.這三頭肌的制定。 It is probably the best exercise to build size and strength, particularly the large inner head of the triceps muscle.這可能是最好的工作，以建設規模和實力，特別是大型內團長三頭肌。 I like the lying tricep extension and I have always performed it as the first exercise for my triceps workouts.我喜歡躺在三頭肌延長和我一直履行它作為第一運動的我肱三頭肌訓練。
Steps: 步驟：
- Sit on a flat bench holding an EZ-Curl bar with an overhand grip (palm facing away from body).坐在替補席上單位舉行的EZ - Curl的酒吧與上手抓地力（棕櫚油面臨遠離機構） 。
- Use a moderate weight for a start.使用溫和的重量開始。
- With the bar resting on your thighs, lie back on the bench and bring the bar to your chest.同律師休息您的大腿，躺在回到板凳上，將禁止您的胸部。
- Push the bar directly over your chest and fully extend your arms.推動律師直接在您的胸部，並充分擴展您的武器。
- Keep your upper arms stationary throughout the exercise, lower the weight until it almost touches your forehead.讓您的上臂固定整個演習，降低體重，直到它幾乎觸及你的額頭。
- Use your triceps to extend your arms and bring the weight back up to the original position.使用您的肱三頭肌，以延長您的武器，使體重恢復到原來的位置。 The bar should travel in a smooth arc at a regular speed.律師應旅行順利弧在例行的速度。
Tips: 小貼士：
- Make sure your elbows do not move too much, try to keep them the same width apart during the whole movement.請確認您的胳膊肘不要動太多，盡量保持他們同寬除了在整個運動。
- 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頭肌上方的運動。
- I suggest using an我建議使用 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.因為它通常是更舒適，更將減少應激對手腕然後直桿。
- You can also perform this lift with dumbbells.您也可以執行此升降機啞鈴。
- You may need a spotter yo hand you the weight before and after the exercise.您可能需要一個檢舉你的手你的重量之前和之後的行使。
(The guy is wearing slippers. Don't be like him. Never risk your toes.) （這傢伙是穿拖鞋。不要像他一樣。從不風險的警覺。 ）
- 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頭肌壓力機稱為“頭骨破碎機”也因為酒吧可以粉碎我們的頭骨如果我們不小心，當我們降低體重。 Once the bar nearly touches the forehead, push the bar upwards to the extended position.一旦酒吧幾乎觸及額頭，推動酒吧向上擴展的立場。 You do not really need to let the bar to touch your forehead.因為你並不真正需要讓律師談談你的額頭。
Related Posts 有關職位
- Chest Workout (4) – Decline Bench Press胸部鍛煉（ 4 ） -衰落台新聞
- Triceps Workout (2) – Triceps Dip三頭肌鍛煉（ 2 ） -三頭肌浸
- Triceps Workout (3) – One-Arm Dumbbell Tricep Extension三頭肌鍛煉（ 3 ） -單手啞鈴三頭肌延期
- Shoulders Workout (3) – Arnold Dumbbell Press肩膀鍛煉（ 3 ） -阿諾德啞鈴新聞
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Oliver // 奧利弗 / / Mar 21, 2008 at 1:15 PM 二零零八年三月二十一日在下午1時一刻
It seen like we did at B.Pump class right?它看到像我們在灣泵級嗎？
LogicYuan LogicYuan // / / Mar 22, 2008 at 10:36 AM 2008年3月22日在上午10點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.觀察手是非常重要的做免費重量時，我幾乎受傷自己有一天做臥推，我失算的重量，幸好我沒有把自己的肋骨。
That is giving me a bit of a phobia now, I'm sticking to machines whenever I'm going to the gym alone…這讓我有點恐懼現在，我的機器只要堅持我要去健身房獨自...
trey 賑災 // / / Mar 22, 2008 at 2:59 PM 2008年3月22日在下午2時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將垃圾的重量，以防萬一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.不要求對PTS向您顯示如何，他們應該能夠教你安全轉儲重量您的胸部，如果周圍沒有人來幫助。
eksk // eksk / / Mar 25, 2008 at 1:15 PM 2008年3月25日在下午1時一刻
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….你有建立自己的身體或炫耀如何沉重，您可以解除... 。 you should be in control of the weights..你應該控制權.. not the weights control you…不是重量控制你...
trey // 賑災 / / Mar 26, 2008 at 12:24 AM 2008年3月26日在上午12時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難以得到它們的目標。 Myself for instance, i do not aspire to be a bodybuilder nor do i want to pump weights til the cows come home.我舉例來說，我不希望是一個健美我也不想要泵重量淋巴細胞牛回家。
i train for optimal strength gain and maximum practical strength gains.字母i火車最佳強度增益和強度最大的實際收益。 I leave my ego outside the door of the gym, but i always push myself hard.我離開我的自我門外的健身房，但我總是把自己努力。 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).我最大的努力訓練，很少做我想問有人點我的主要升降機（因為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.其良好的生產線平衡這些努力非常高（ 90 ％ + +的最大值）和被陷在酒吧。
Alan // 艾倫 / / Apr 2, 2008 at 9:12 AM 2008年4月2日在上午9點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歲，我權衡一三一英鎊，我訓練胸部和tricepsp在同一天，但從那時起，我不能多台。 before i did 115 on my rep max easy but I am struggling to lift 95pounds我沒有收到我的代表115最高容易，但我掙扎解除九十五磅
needa // needa / / Aug 9, 2008 at 10:41 PM 2008年8月9日在下午10點41分
Mun,屯門，
What is the best workout and the fastest way to remove falb arm..??什麼是最好的鍛煉和最快的方法，消除falb手臂.. ？ ？
Mun 屯門 // / / Aug 10, 2008 at 10:34 AM 2008年8月10號在上午10時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 ，為了擺脫軟弱武器，你需要把阻力訓練，以堅定的手臂肌肉和心血管運動燃燒脂肪。 I will publish few more exercises involving triceps in near future.我將發表一些演習肱三頭肌在不久的將來。
If you work out consistently for 3 times a week, after 2 months, you will notice some results.如果你工作了一貫的3倍，每週2個月後，你會發現一些成果。 So, instead of looking for the best workout and hoping to see the result within short period, you need to be patient.因此，而不是尋找最好的鍛煉，並希望看到的結果在短的時間內，您需要耐心等待。 Many people give up too soon when they almost reap the fruit of their hard work.許多人放棄太早當他們幾乎收穫的果實的辛勤工作。
needa // needa / / Dec 26, 2008 at 11:50 AM 2008年12月26日在上午11點 50 分
Thanks Mun..由於門..
I wish there will be more triceps excercise using free weight.我想會有更多的肱三頭肌excercise使用免費重量。
So tht I can do it at home.所以tht我能做到這一點在家裡。 Btw, how many set/rep should I do for each training. Btw ，有多少集/代表我應該怎麼做的每個培訓。 And how long should I do the cardiovascular exercise ?..多久我應該怎麼做心血管鍛煉？ ..