肱三頭肌（三頭肌）由三個不同的肌頭組成，分別是長頭、內側頭與外側頭。長頭位於三頭肌的內側；外側頭則是三者中最強壯的，位於三頭肌的外側；內側頭則深藏於長頭與外側頭之下。三頭肌的主要功能是伸展肘關節，其中長頭（也是三者中最大的一頭）還協助肩部的伸展與內收。
雖然三個肌頭在肘關節伸展時都會被使用，但透過不同的握法與手臂位置，可以更有效地強調特定肌頭。長頭在手臂抬高、置於身體兩側或身後，或使用旋後握（supinated grip）時最能被刺激。相對地，肩部屈曲 (flexed shoulder) 會同時使用內側頭與外側頭；其中，旋後握能更刺激內側頭，而旋前握（pronated grip）則可更刺激外側頭。
拜拜肉是指上臂鬆弛下垂的皮膚和脂肪，主要原因是由於皮膚彈性下降、肌肉張力減弱，以及體重波動所造成。這文章提供一些運動可以減拜拜肉，甚至有些人很想練到的「馬蹄形三頭肌」。
| 手臂位置 | 旋後/旋前握 | |
| 長頭 | 舉高，身旁或身後 | 旋後握 |
| 內側頭 | 身前 | 旋後握 |
| 外側頭 | 身前 | 旋前握 |
The triceps brachii (triceps) is made up of three distinct heads, namely long, medial and lateral head. Long head sits in the inner region of triceps, while lateral head, the strongest among the three, lies in the outer region of triceps. Medial head is positioned deeply underneath the long and lateral heads. Triceps are primarily responsible for elbow extension, while long head, the largest among the three, also assists with extending and adducting the shoulder.
While all three heads of the triceps are engaged during elbow extension, grip choice and arm positioning can shift the emphasis. The long head is best targeted when the arm is elevated, at sides, placed behind the body, or when using a supinated grip. In contrast, flexed shoulders recruit both the medial and lateral heads, but the medial head responds more to a supinated grip, whereas the lateral head is emphasized with a pronated grip.
Bingo arms are are the loose, sagging flaps of skin and fat that hang from the upper arms. They are primarily caused by a loss of skin elasticity, reduced muscle tone, and fluctuations in body weight. This article teaches how to lose bingo arms or even, some people may like, horseshoe triceps.
| Arm Position | Pronated/Supinated Grip | |
| Long head | Elevated, at sides, placed behind the body | Supinated Grip |
| Medial head | In front of the body | Supinated Grip |
| Lateral head | In front of the body | Pronated Grip |
所有三頭肌訓練都應該以肘關節伸展為重點，這意味著在進行這些訓練時，你的上臂不應該移動。
All triceps exercises should focus on elbow extensions, which means you should not move your upper arms when performing the exercises.
1. Single-Hand Lying Dumbbell Extensions
單手仰臥啞鈴臂屈伸是鍛鍊三頭肌的最佳動作，尤其針對長頭。你需要屈肩到一定程度，這樣即使手臂幾乎完全伸直，三頭肌仍然會因為重力而保持張力。此外，你可以在伸直手臂時將握法從正握改為反握。最後，我更喜歡單手握法，因為你可以將另一隻手放在肘關節內側，以便在離心運動過程中保護肘關節。
Single-Hand Lying Dumbbell Extensions is the best triceps exercise, particularly for long head. You need to flex your shoulders to a point so that, due to gravity, there is still tension on triceps when you nearly fully extend your arm. Besides, you can change from neutral grip to pronated grip when you extend your arm. Lastly, I prefer single hand as you can place your another hand inside the elbow to protect your elbow joint during eccentric movement.
Figure 1: Single-Hand Lying Dumbbell Extensions
2. Dumbbell Kickbacks
啞鈴後踢可以讓你更能感受到三頭肌的收縮，尤其是長頭。保持核心收緊，脊椎保持中立，以保護下背部。將上臂緊貼身體兩側並置於身後。你可以進行雙側或單側練習。進行單側練習時，可以將非練習側的手放在長凳上以增加穩定性。
Dumbbell Kickbacks can make you feel the triceps contraction better, especially long head. Keep your core tight and maintain a neutral spine to protect your lower back. By putting your upper arms pinned to your sides and behind your body. You can do it bilaterally or unilaterally. For unilateral movement, you can place your non-working hand on a bench to increase stability.
Figure 2: Dumbbell Kickbacks
3. Rope Pushdowns
站在離繩索一步遠的地方，雙手握住繩索，起始姿勢為90度中立握法。確保背部挺直，核心收緊。在整個動作過程中，保持上臂緊貼身體去處於固定穩定的位置。這樣做是為了更好地孤立訓練三頭肌，否則會牽動背闊肌和胸肌。伸直手肘時，將手把向兩側拉開，同時在手臂完全伸直的過程中，握法要變得旋前，更能收縮三頭肌，尤其是外側頭。伸直手肘時請勿完全鎖定。
Stand one step away from the cable and start with arms with neutral grips at 90 degrees. Make sure that your back is straight and core is engaged. Keep your upper arms pinned to your body to keep them locked in a fixed, stable position throughout the entire movement. This is to have better triceps isolation, otherwise you will engage your latissimus dorsi and chest. When you extend your elbows, pull the rope handles apart and outward and pronate your grip as your arms fully extend to maximize triceps contraction, especially the lateral head. Do not fully lock out when you extend your elbows.
Figure 3: Rope Pushdowns
4. Single-hand Underhand Grip Pushdowns
反握可以鍛鍊長頭和內側頭。與繩索下壓一樣，不要讓手肘向前或向外張開。保持上臂緊貼身體和鎖定手腕。
Underhand grip can also be called reverse grip. This can train your long head and medial head. Same as rope pushdowns, do not allow your elbows to drift forward or flare out. Keep your upper arm pinned to your body and make sure that you lock your wrist.
Figure 4: Single-hand Underhand Grip Pushdowns
5. Overhead Rope Extensions
將滑輪置於頭頂上方，調整至雙手舉過頭頂時繩索與地面水平的高度。背對繩索。肘部指向前方。與繩索下壓練習相同，伸展手臂時將繩索向外展開，更能增加張力。伸展手臂時，應向上伸展至頭頂上方，使前臂與繩索垂直，更能刺激三頭肌。
Place the pulley above your head at the level so that when you raise your hands overhead, the rope should be horizontal to the ground. Face away from the cable. Point your elbows forward. Same as rope pushdowns, pull the rope handles apart when you extend your arms to maximize tension. When you extend your arms, you should target to a point that is up above you, so that the forearms perpendicular to the cable can create the maximum tension on your triceps.
Figure 5: Overhead Rope Extensions
6. Upright Dips
除了繩索下壓可以稍微增加負重外，以上所有練習都限制了你能舉起的重量，因為它們主要是孤立訓練。雙槓臂屈伸是你可以增加負重的運動之一，因為它也會用到胸肌和肩部肌肉。但不要前傾或張開手臂，否則會更多地用到胸肌。下蹲至肘關節呈90度角時停止，以保護肩膀。
你也可以進行繩索臂屈伸來增加關節的不穩定性，但這會限制你能舉起的重量。
Maybe except rope pushdowns that you can overload a bit, all of the above exercises limit the weight that you can lift as they are mainly isolation exercises. Dips is one exercise that you can overload as it also involves chests and shoulders in the movement. But make sure that it should be performed without leaning forward or flaring out your arms, otherwise more chest will be used. Go down and stop at 90 degrees elbow joints to protect your shoulders.
You can also perform cable dips to introduce more instability to train your joints but this will limit the weight that can be lifted.
Figure 6: Upright Dips
7. Close Grip Dumbbell Presses
除了直立臂屈伸之外，窄握啞鈴臥推也是可以有效地增加負重鍛鍊三頭肌的複合動作，它不僅能鍛鍊三頭肌，還能鍛鍊肩膀和胸肌。這項運動主要針對三頭肌的內側頭和外側頭。
雙手各持一個啞鈴，置於胸部正上方，採用中立握法（掌心相對）。緩慢下放啞鈴至胸部中間位置，保持手肘緊貼身體。在動作的最高點避免肘部外展，但要確保手腕鎖定。
你也可以採用反握/旋後握，這樣可以更鍛鍊三頭肌的內側頭和長頭。
In addition to upright dips, close grip dumbbell presses is another exercise that you can overload your triceps as it is a compound movement exercise, which also engages shoulders and chests. This exercise focuses more on medial and lateral heads.
Hold two dumbbells directly above your chest with a neutral grip (palms facing each other). Lower the dumbbells slowly to your mid-chest, keeping your elbows tucked close to your body. Avoid locking out at the top of the exercise and flaring your elbows outward but make sure you lock your wrist.
You can change it to underhand/supinated grip, which trains more of you medial and long heads.
Figure 7: Close Grip Dumbbell Presses
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作者簡介 – Threk Mind and Fitness
By Threk Mind and Fitness
Threk Mind and Fitness 是一位常駐香港的內容創作者與健身愛好者，擁有多年重量訓練經驗。專注於為健身初學者提供清晰易懂的指引，並分享最新的重量訓練資訊與趨勢。透過專業知識與親身體驗，致力幫助讀者建立穩健的健身基礎，培養持續進步的運動習慣。
Threk Mind and Fitness is a Hong Kong–based content creator and dedicated fitness enthusiast with years of experience in weight training. Passionate about guiding beginners, sharing practical insights, training tips, and the latest trends in strength and conditioning. Through clear explanations and relatable content, Threk Mind and Fitness aims to inspire readers to build a solid foundation, stay motivated, and enjoy their fitness journey.
