The Essentials of Bodypart Specialization: Lat Training
There is, without a doubt, a no more difficult area of the body to develop muscle size and strength, than ...
Exercise Execution
BEING VIEWED NOW
- All
- Back / Lats
- Biceps
- Chest
- Coaches Corner
- Delts
- Exercise Execution
- Hormones & Physiology
- Legs
- Nutrition
- Premium Articles
- Supplements
- Training
- Triceps
Overtraining? Signs You May Need to Take a Rest Day
When is rest for the wicked but a necessity for gains? We let the science do the talking...
MI40 Strength: Intro to Coach Adam, & Boss of Bosses Meet – Part 1
MI40 Strength Coach Adam Miller coming at you with an intro into the world of powerlifting... and how you can ...
The Effects of Carbohydrates on Your Workout – Part 1: Pre Workout
For many of us, carbohydrates seem to be the most important and most debated macronutrient when speaking on building muscle. ...
Tyrosine
Tyrosine is perhaps the most energizing amino acid because it helps to increase the neurotransmitter dopamine which gives us drive ...
Seven Muscle Building Mistakes Exposed!
An ability to build thick layers of lean muscle indefinitely is one trait no bodybuilder will ever possess, despite any ...
See More
- All
- * Principles & Intensifiers
- * Video Series
- Abs
- Back / Lats
- Back / Lats Misc.
- Bent-Knee Calf Movements (Soleus)
- Biceps
- Cable Pushdowns
- Calves
- Chest
- Chest Dips
- Chest Flyes
- Chest Presses
- Crunching Movements
- Deadlift Movements
- Delts
- Exercise Execution
- Front Delt Movements
- Glutes / Hams
- Hams / Glutes Misc.
- Hamstring Exercises
- Lat Isolation
- Leg Presses / Leg Extensions
- Leg Raise Movements
- Legs
- Lunges / Split Squat Movements
- Overhead Presses
- Premium Articles
- Pull-Ups / Pulldowns
- Quads
- Rear Delt Movements
- Rows
- Shrugs
- Side Delt Movements
- Squatting Movements
- Squatting Movements
- Straight-Leg Movements (gastrocnemius)
- Training
- Trap 3 Raises
- Traps
- Tricep Dips
- Tricep Extensions
- Tricep Presses
- Triceps
- Vacuums
Quad Isolation Exercises
Leg extension's - love them or hate them, they're great for quad development... if done right! Here's how to ...
All Bicep Movements
Want bulging biceps? Here are Ben's top execution tips for packing muscle on those guns!
Tricep Pushdowns / Pressdowns
Want horseshoe triceps? Execution is key. Here's everything you need to know...
Shrugs
Want titan-sized traps? Here are the best 'shrugging' exercises and how to execute them to pack on the pounds!
Straight-Leg Calf Raises
Here are the best exercises for targeting the big meat belly of the calves, the gastrocnemius – perfect your execution ...
Trap 3 Isolation
Building an impressive physique starts with a strong foundation... these are an awesome tool to add to your arsenal!
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).
