Gut Health: Make or Break Your Body Composition… & Your Health!
Did you know that your body is approximately 90% bacteria and only 10% human? From birth to death, our gut ...
Exercise Execution
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Fast Twitch vs. Slow Twitch: Fated For Gains?
Building the Perfect Beast - How Our Fast and Slow Twitch Muscle Fibers Determine Athletic Success...
The Path to Insulin Sensitivity
One of the most frustrating and damaging metabolic conditions a person can have is insulin resistance. On one end, insulin ...
The Biology of Fat Loss Mechanics – Part 2
By Roland Pankewich If you have read the first installment (Read Part 1 Here) you were introduced to the idea ...
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! ...
What is the Ideal Breakfast?
As the old adage goes, breakfast is the most important meal of the day. Starting the day off right is ...
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- Hams / Glutes Misc.
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- Premium Articles
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- Training
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Straight-Leg Calf Raises
Here are the best exercises for targeting the big meat belly of the calves, the gastrocnemius – perfect your execution ...
Tricep Pushdowns / Pressdowns
Want horseshoe triceps? Execution is key. Here's everything you need to know...
Ham / Glute Specific Exercises
All the info you need to execute the best lying leg curl variations for thick hams and glorious glutes!
Front Delt Movements
The best front delt exercises to add to your routine and how to perform them for optimal growth!
Trap 3 Isolation
Building an impressive physique starts with a strong foundation... these are an awesome tool to add to your arsenal!
General Exercise Principles
General Exercise Principles to Learn
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).
