Step 1: Stand facing the cable machine with the bar attached to the pulley just above your head. Your feet should be about shoulder-width apart with your knees slightly bent.
Step 2: Grab the bar and wrap your thumbs around it tightly with your palms facing away from you. Keep your back straight and tight, and also ensure that your core is tightened. Your elbows should also be tucked and positioned close to your side. Your arms should be bent at the start of the movement.
Step 3: Keeping your elbows tucked, straighten your arms, pressing the bar down towards the floor in a controlled manner. Your wrists should maintain a neutral position and continue to keep your knees bent and body tight.
Step 4: Continue pressing until arms are straight, but don’t lock them out. After pausing for a split-second, bend your arms and return the bar to the starting position in a controlled manner, repeating for 20 reps.
Step 5: After those 20 reps, do 20 ¼-reps. Bend your arms and return the bar ¼ of the way up and then press it back down to finish the ¼ rep, repeating for 20 overall reps.
Step 6: Repeat until the desired reps are reached and then let go of the bar. Weight can be increased between sets.
Benefits:
The tricep pressdown is one of the best possible movements for building muscle and strength in the triceps.
It is also easy to learn and its simplicity and effectiveness makes it an ideal movement for anyone, regardless of their strength level and experience level. Light weight can be used for beginners, and extremely heavy weight can be used for advanced lifters looking to continue to add mass and strength to their triceps.
It is a great supplementary exercise and can help develop power for the bench press. The tricep pressdown is also a great movement to start a day when you are concentrating on arms. Be sure not to swing the weight down and concentrate on the triceps doing all of the work.
The ¼-REP METHOD is a great way to put extra tension on the triceps during the most difficult portion of the movement. This can add great variety to your pressdown workouts.
Step 1: Stand facing away from the cable machine with the bar attached to the very bottom pulley. Grab the bar and stand up with your elbows bent and close to your head. Your hands should be close together and keep your back and core tightened with your feet firmly on the floor. Your arms should be bent at the start of the movement. Your feet...
Step 1: Stand facing the cable machine with the rope attached to the pulley just above your head. Your feet should be about shoulder-width apart with your knees slightly bent. Step 2: Grab the rope and wrap your thumbs around it tightly with your palms facing each other. Keep your back straight and tight, and also ensure that your core is...
Step 1: Stand facing the cable machine with the band attached to the top of the machine. Your feet should be about shoulder-width apart with your knees slightly bent. Step 2: Grab the band and wrap your thumbs around each side with your palms facing each other. Keep your back straight and tight, and also ensure that your core is tightened....
Step 1: Lay dumbbells on the floor and lie on the floor so that dumbbells are directly beside your face. You should have a double-overhand grip and wrap your thumbs tightly around the barbell. Your back should remain flat and the dumbbells should move to just above the forehead for the starting position. Step 2: With your elbows tucked,...
Step 1: Pick the barbell off the floor and lie on the bench with your feet firmly on the floor. You should have a double-overhand grip and wrap your thumbs tightly around the barbell. Your grip should be about shoulder-width. Your back should remain flat and the barbell should move to just behind the head and in line with the bench for the...
Step 1: Pick the barbell off the floor and lie on the bench with your feet firmly on the floor. You should have a double-overhand grip and wrap your thumbs tightly around the barbell. Your grip should be about shoulder-width. Your back should remain flat and the barbell should move to just behind the head and in line with the bench for the...
Step 1: Pick the barbell off the floor and lie on the bench with your feet firmly on the floor. You should have a double-overhand grip and wrap your thumbs tightly around the barbell. Your grip should be about shoulder-width. Your back should remain flat and the barbell should move to just above the forehead for the starting position. Step...
Step 1: Pick the barbell off the floor and lie on the bench with your feet firmly on the floor. You should have a double-overhand grip and wrap your thumbs tightly around the barbell. Your grip should be about shoulder-width. Your back should remain flat and the barbell should move to just above the nose for the starting position. Step 2:...
Step 1: Stand facing the cable machine with the bar attached to the pulley just above your head. Your feet should be about shoulder-width apart with your knees slightly bent. Step 2: Grab the bar and wrap your thumbs around it tightly with your palms facing away from you. To start, your hands should be inside shoulder-width. Keep your back...
Step 1: Stand facing the cable machine with the bar attached to the pulley just above your head. Your feet should be about shoulder-width apart with your knees slightly bent. Step 2: Grab the bar and wrap your thumbs around it tightly with your palms facing away from you. Your hands should be about shoulder-width apart. Keep your back...
If you are not directed to the Trainer click HERE [1]
Links:
[1] http://musclepharm.com/trainer
[2] http://www.youtube.com/embed/HZDxA9Mz4YM
[3] http://www.youtube.com/embed/bjjeEkIi-68
[4] http://www.youtube.com/embed/R6BTQH_mhwA
[5] http://www.youtube.com/embed/1Lm8Ktqi9g8
[6] http://musclepharm.com/exercise/tricep-rope-press-bottom-pulley
[7] http://musclepharm.com/exercise/tricep-rope-pressdown
[8] http://musclepharm.com/exercise/tricep-pressdown-band
[9] http://musclepharm.com/exercise/dumbbell-skullcrushers
[10] http://musclepharm.com/exercise/incline-skullcrushers
[11] http://musclepharm.com/exercise/skullcrushers-behind-head-0
[12] http://musclepharm.com/exercise/skullcrushers-forehead
[13] http://musclepharm.com/exercise/skullcrushers-nose
[14] http://musclepharm.com/exercise/3-way-straight-bar-pressdown
[15] http://musclepharm.com/exercise/straight-bar-tricep-pressdown
