Just Burning Calories Does NOT Cause Long-Term Weight Loss
What if I told you that most exercise does not cause long term weight loss? This is a secret the ...
Exercise Execution
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Pain Versus Gain: What is Delayed Onset Muscle Soreness, & do we need it to Grow?
Most hard working bodybuilders, from rank beginner to seasoned pro, will experience some degree of training-related muscle soreness. Whether experienced ...
Taurine: Overlooked and Undervalued
This inexpensive amino brings with it increased testosterone production & recovery making it a valuable adtiion to your supplement stack. ...
MI40 Strength: Hypertrophy & Strength Periodization Programming – Part 1
Covered:
> Where does hypertrophy training fit into a strength athlete’s training cycle?
> The science of strength
> The 7 fundamental ...
What fats are best for gaining muscle and losing fat?
When it comes to body composition omega-3s are the top fat to consume. Unfortunately for most we get far too ...
The Glycemic Index: Useful or Useless?
Popularized in the mainstream media & bodybuilding world, how does the G.I of a food actually apply when seeking physique ...
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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).
