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TRICEPS
(ELBOW) PRESSDOWNS - ALTERNATE GRIP
 MPEG:
Triceps Cable Pressdowns - reg grip
CORRECT FORM
1) Stand holding
a pressdown bar as shown, palms up. Feet and hands should be shoulder
width apart with one foot slightly in front of the other.
2) Begin by straightening your elbows. Keep your arms stable and at
your side during this portion.
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) As you raise the weight back up, do not lock your elbows
completely at the top
5) Inhale as you raise the pressdown bar, exhale as push it
down. |
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MUSCLES
USED
SAFETY
CONSIDERATIONS/PRECAUTIONS
This is a very safe alternative to the lying triceps extension exercises
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 decreasing the amount you let 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.
Because some of the triceps muscle fibers may
attach to the antebrachial fascia (in front of the elbow), rotating
the forearm may change the firing pattern of the triceps. Therefore,
the alternate grip (palms up) may place more work onto the medial
head of the triceps.
HELPFUL
WITH TRAINING FOR
Bodybuilding,
Football, Power lifting, Martial arts, Boxing, Tennis, Throwing sports.
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