最佳肱三头肌训练动作：同时锻炼三个头
摘要
ATHLEAN-X 的 Jeff Cavaliere 介绍了一个复合自重肱三头肌训练动作，旨在同时针对肱三头肌的全部三个头。通过将滚动过顶伸展与窄距俯卧撑相结合，这个动作以功能性的方式训练肱三头肌——让各肌肉协同工作，而非孤立训练。文中也为偏好负重训练的人提供了替代方案。
要点
- 肱三头肌有三个头——长头、内侧头和外侧头——在一个动作中同时训练这三个头，比分别孤立训练更具功能效率
- triceps 的主要功能是肘关节伸展和手臂向身体后方伸展，一个设计良好的训练动作应同时兼顾这两点
- 将多个动作合并为一个练习有助于缩短训练时长，同时不影响训练效果
- 长头附着于肩胛骨，因此将手臂抬至头顶位置对于充分激活长头至关重要
- 该动作还能带来显著的核心训练效果，其作用类似于 plank
- 偏好负重训练者可以在平板凳上通过卧姿肱三头肌伸展接窄距卧推来复现相同的两阶段刺激
- 以肌肉在运动和日常动作中协同发力的方式进行训练，能培养功能性力量，而非单纯追求肌肉外观
动作详解
杠铃滚动伸展接窄距俯卧撑（自重版本）
目标肌肉：
- 肱三头肌全部三个头（long head、外侧头、内侧头）
- 核心肌群／稳定肌群
准备工作：
- 将杠铃放置于地面，两端装有杠铃片以便滚动
- 如需要，在膝盖下方放置垫子以增加舒适度
- 起始位置：身体俯身位于杠铃上方，双手握住杠铃
正确动作要领：
- 向外滚动杠铃，同时弯曲肘关节——此动作模拟颅压式训练的运动轨迹，通过过顶抬升使长头承受负荷
- 当杠铃滚回时，将肘关节向上、向杠铃前方驱动，使手臂向身体后方伸展，以充分激活长头
- 抬起双膝离地，过渡至窄距肱三头肌俯卧撑位置
- 下降时肘关节紧贴身体两侧，然后撑起
- 放回双膝，流畅地向外滚动，重复动作
常见错误：
- 手臂未充分抬至头顶——会减少长头的激活程度
- 窄距俯卧撑阶段肘关节向外张开
- 跳过抬膝步骤，从而失去核心参与的训练效果
组数／次数： 视频中未作具体说明
负重替代方案（哑铃／杠铃版本）
适合希望增加负重的训练者：
- 躺在平板凳上
- 进行卧姿肱三头肌伸展（过顶，向头部后方）
- 直接衔接窄距卧推
- 全程保持肘关节紧贴身体
相关概念
- triceps training
- long head triceps
- close-grip pushup
- skull crushers
- close-grip bench press
- functional strength
- compound movements
- core stability
- plank
- bodyweight training
English Original 英文原文
Top Triceps Exercise: Hit All Three Heads at Once
Summary
Jeff Cavaliere of ATHLEAN-X presents a compound bodyweight triceps exercise designed to target all three heads of the triceps simultaneously. By combining a rolling overhead extension with a close-grip pushup, the movement trains the triceps functionally — the way muscles are meant to work together rather than in isolation. A weighted alternative is also provided for those who prefer loading.
Key Points
- The triceps has three heads — long head, medial head, and lateral head — and training them together in one movement is more functionally efficient than isolating each separately
- The triceps primary functions are elbow extension and arm extension behind the body, and a well-designed exercise should address both
- Combining movements into one exercise helps shorten workouts without sacrificing results
- The long head attaches to the scapula, so achieving overhead arm elevation is critical for fully recruiting it
- The exercise also delivers a significant core workout as a byproduct, functioning similarly to a plank
- Those who prefer weighted training can replicate the same two-phase stimulus using a lying triceps extension into a close-grip bench press on a flat bench
- Training muscles together — as they function in sport and movement — builds functional strength rather than purely aesthetic muscle development
Exercise Details
Barbell Rollout to Close-Grip Pushup (Bodyweight Version)
Target Muscles:
- All three heads of the triceps (long head, lateral head, medial head)
- Core/stabilizers
Setup:
- Place a barbell on the floor with plates on each end to allow rolling
- Position knees on a mat for comfort if needed
- Start positioned over the bar with hands gripping it
Proper Form Cues:
- Roll the bar outward while simultaneously bending the elbows — this mimics a skull crusher motion and loads the long head through overhead elevation
- As the bar rolls back in, drive the elbows up and over the bar, bringing the arms into extension behind the body to fully engage the long head
- Lift the knees off the ground and transition into a close-grip tricep pushup position
- Lower down with elbows tight to the body, then press back up
- Drop the knees back down and roll out fluidly to repeat
Common Mistakes to Avoid:
- Failing to elevate the arms fully overhead — this shortchanges long head activation
- Letting the elbows flare wide during the close-grip pushup portion
- Skipping the knee lift, which removes the core engagement component
Sets/Reps: Not specified in the video
Weighted Alternative (Dumbbell/Barbell Version)
For those who want to add load:
- Lie on a flat bench
- Perform a lying triceps extension (overhead, behind the head)
- Transition directly into a close-grip bench press
- Keep elbows tight throughout both movements
Mentioned Concepts
- triceps training
- long head triceps
- close-grip pushup
- skull crushers
- close-grip bench press
- functional strength
- compound movements
- core stability
- plank
- bodyweight training