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TRICEPS
(ELBOW) PRESSDOWNS
 MPEG:
Triceps Cable Pressdowns
CORRECT FORM
1) Stand holding a pressdown bar as shown, palms down. Feet
and hands should be shoulder width apart with one foot slightly
in front of the other.
2) Begin by extending the shoulders back, pulling them in toward
your body (to activate the long head of the triceps). When the
elbows reach your side, begin to straighten your elbows. Keep
your arms stable and at your side during this portion.
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3) Do not
lock your elbows completely at the bottom of the movement. Attempt
to contract the triceps muscle at the bottom of the movement.
4) Inhale as you raise the pressdown bar, exhale as push it down.
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You can also try a "supinated grip" while doing this without
putting any undue stress on the triceps. Instead of holding the bar
with your palms face-down, hold the bar with your palms face-up. Because
some of the triceps muscle fibers may attach to the antebrachial fascia,
this may place more work onto the medial head of the triceps. Perform
the exercise in the same fashion as described, only hold the bar with
your palms facing up.
MUSCLES
USED
SAFETY
CONSIDERATIONS/PRECAUTIONS
This
is a very safe alternative to the lying
triceps extension exercise and is especially good for those without
a spotter. The only danger concern is with some of the excessive elbow
flexion that can occur during this and other triceps exercises.
If you are feeling pain or tenderness in the elbow when performing
this exercise, try limiting how much your elbows bend. This
will take a significant amount of stress off of the bursa in the elbow
and the triceps tendon.
EFFECTIVENESS
This
is one of the better exercises for building the triceps muscles. It
allows the triceps to be maximally loaded to make it very effective
for gaining triceps muscle strength as well as size.
HELPFUL
WITH TRAINING FOR
Bodybuilding,
Football, Power lifting, Martial arts, Boxing, Tennis, Throwing sports.
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