Resistant Starch: Part 1 of 3 – What is it?
What if I told you there was a starch that increased insulin sensitivity, preserved muscle, and helped burn body fat? ...
Exercise Execution
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Caffeine: Strategic Supplementation for Maximum Benefit
Bodybuilders and other fitness-minded folk are for the most part considered to be a healthy bunch. Well balanced nutrition, regular ...
Vitamins: The Forgotten Factor Holding You Back
Even a slight vitamin deficiency can halt muscle gain in its tracks... the scary thing is, you're probably deficient already! ...
Leucine & HMB: One vs. the Other vs. Both?
You have also likely heard of ‘HMB’ which is a derivative of leucine. In fact the above pathway requires that ...
How to Bench for a MASSIVE Chest (Hint… you’re doing it wrong!)
Are the results of your bench pressing, sore shoulders & a flat chest? Time to do things right. Here Ben ...
Deconstructing Dopamine
In the quest for the perfect physique, hormones often take center stage. Testosterone, estrogen, cortisol, insulin…they get all the glory ...
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Tricep Pushdowns / Pressdowns
Guidelines for all tricep pushdown movements
(unless specifically stated otherwise)
- keep head neutral (no looking up or down), shoulders back / scapula contracted (no internal / external rotation of shoulders)
- maintain elbows in a fixed position, inline with shoulders and wrists, turned inwards (facing the front) while consciously shoving them towards each other throughout (don’t allow them to flair out to the sides)
- mentally think about creating an ‘arc’ as opposed to just going straight up and down
- aim for full elbow flexion and extension; touch forearms to biceps at the top (try to really squeeze the biceps in order to fully lengthen the triceps) and shove right down aiming to the floor at the bottom
- if you’re under complete control of the weight and you posses healthy joints, locking-out at the bottom is fine, otherwise do not. Perhaps switch it up every now and then taking into consideration how heavy the weight you’re using is.
Tricep Cable Pushdowns / Pressdowns – Overhand or Reverse-Grip
At the top
At the bottom
- Exercise Specific:
- for reverse-grip variation: avoid using a straight bar (potential for compromised / uncomfortable wrists); use a cambered bar or similar.
- keep in mind that to achieve a maximum shortening of the triceps, the elbows must be behind the torso, though for maximum power and strength they must be slightly in front
- as an intensifier, move arms up higher and higher closer to the mid-range as fatigue sets in.
Neutral-Grip Rope Tricep Pushdowns / Pressdowns
At the top
adding ‘intensifier’ at the bottom
- Exercise Specific:
- as an intensifier, you can choose to pronate the wrists outwards at the bottom while squeezing the triceps hard.
One-Arm Rope Tricep Pushdowns / Pressdowns
- Exercise Specific:
- keep wrist, elbow, and shoulder in a straight line
- wrist neutral and rigid
- do not allow the shoulder to move or the elbow to travel forward.
One-Arm Machine Tricep Pushdown
- Exercise Specific:
- keep wrist, elbow, and shoulder in a straight line
- wrist neutral and rigid
- drive tricep into the pad.
Duel-Rope Tricep Pushdowns / Pressdowns with elbows back
palms facing each other
- Exercise Specific:
- attach two ropes to the one pulley and try to extend the arms behind the torso at the bottom while contracting the triceps hard (keep the elbows fixed as always throughout).
