The Essentials of Bodypart Specialization: Hamstring and Glute Training
In preparation for writing this article, I wanted to see what exactly was written out on the web when it ...
Exercise Execution
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Caffeine: Strategic Supplementation for Maximum Benefit
Bodybuilders and other fitness-minded folk are for the most part considered to be a healthy bunch. Well balanced nutrition, regular ...
Interview Q&A Series with Ben: Time Under Tension
Question: “Is there an optimal amount of Time Under Tension (TUT) to shoot for each set?” When trying to maximize ...
“Fructose makes you Fat!”… Credible Concern or Widespread Alarmism?
Is fructose REALLY an enemy to fat loss? Does this particular type of sugar REALLY impact body composition to any ...
Omega-3 Fish Oils: The Basics You Need to Know
Omega-3s are one of the fats that actually have gotten a lot of good press. In this case it’s actually ...
Interview Q&A Series with Ben: Intensity vs. Volume
Question: “Let’s say we have your average trainee who works out four of five times a week, working each bodypart ...
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The Essentials of Bodypart Specialization: Arm Training
Training arms is so important to the common bodybuilder or fitness enthusiast that there is absolutely no shortage of information ...
Pullups & Pulldowns
BPak's best execution tips for getting the most out of pull-up and pulldown movements!
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Ben's top tips for executing the most effective ab crunching exercises for a 6 pack with a pop!
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Ben's step-by-step guidelines for performing the best chest pressing movements for maximal muscle growth!
The Essentials of Bodypart Specialization: Hamstring and Glute Training
In preparation for writing this article, I wanted to see what exactly was written out on the web when it ...
Ham / Glute Specific Exercises
All the info you need to execute the best lying leg curl variations for thick hams and glorious glutes!
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).
