Whether you want to develop your physique or improve your arm strength, this triceps workout has you covered.
不管你是想要塑形还是增加手臂力量，这个三头训练都有涵盖。
If you're reading this, training your arms is a priority, most likely for one of two reasons: Either you want bigger arms, or you want to improve strength and pressing power.
如果你正在读这篇文章，并且把手臂训练作为一个重点的话，很可能就是因为以下两点原因：你想要看起来很大的胳膊，或者你想要增长力量和推的能力。
This workout simultaneously helps meet both objectives. Perform this series as a part of your regular bodybuilding training, or add it to your pressing day to boost your upper-body power.
这个训练可以同时兼顾二者，达到目标。应用这一系列动作来作为你的常规健身训练，或把他加入你的推胸日来促进你的上肢力量。
3-Headed-Monster Triceps Workout
“三头怪”三头肌训练现在开始！
1
Reverse Triceps Bench Press
反向三头卧推
5 sets, 12, 10, 8, 6, 4 reps
5组，递减组，12，10，8，6，4
Technique Tips
小技巧
Nothing says pushing power like the classic bench press, but this exercise has a twist—specifically, you'll twist the way you grip the bar. Using an underhand, or reverse, grip on the bar shifts the focus to your triceps.
没有比经典卧推更能展现推力的动作了，但这个训练有一个变式，特指，你需要改变你握杠的方式。下手握，或反握，抓握杠铃的变化可以改变你三头训练的重点。
2
Decline Dumbbell Triceps Extension
下斜哑铃三头伸展
4 sets, 12, 10, 8, 6 reps
4组，递减组，12，10，8，6
Technique Tips
小技巧
If you've only done flat dumbbell extensions, the decline bench presents a new opportunity. The angle of the decline allows for a greater stretch in the triceps and goes easy on your shoulder joints.
如果你只做过平卧哑铃三头伸展，那下斜哑铃三头伸展会给你全新的体验。下斜的角度给到三头更好的拉伸，并且给肩关节释放了压力。
3
Kneeling Cable Triceps Extension
跪姿绳索三头伸展
3 sets, 15 reps
3组，每组15次
Technique Tips
小技巧
Using cables allows you to keep tension on the triceps throughout the entire range of motion while minimizing recruitment of other muscles. Kneeling helps restrict momentum and prevents cheating as the set progresses.
用绳索训练可以让你的肌肉时刻保持三头在整个运动过程中的张力，同时最小化其他肌群的参与募集。跪姿可以帮助你减少惯性借力，防止作弊来使你的成果打折。
