Triceps make up the majority muscle mass of the upper arm . The Triceps run along the humerus (the main bone of the upper arm) between the shoulder blade and the elbow.
Unfortunately triceps is a neglected part of the arm muscles. Most people focus more on biceps not realizing that the triceps muscle make up 2/3rds of the Arm. The Triceps muscle has 3 heads versus the biceps 2 heads.
3 HEADS OF THE TRICEP MUSCLE:
The Tricep Pushdown is a Great way to build size and definitoin in you arms!
The tricep pushdown, whether you use a bar, Resitance Band or rope, works by creating a resistance composed of a pulley and weight plates that fight against you extending your elbows. The triceps must contract and overcome the resistance of the weighted plates if they’re going to straighten.
To complete the tricep pushdown, you face the pulley system and grasp either the bar or both ends of a rope. Press your elbows against the side of your torso. Don’t let your elbows fan out or come forward. Start with your elbows bent at 90 degrees so your forearms are parallel with the floor. Press down on the bar or the rope and extend your elbows until your arms are straight and finish alongside your thighs. Straighten and control your forearms back up to starting position.
Difference Between Using a Bar and a Rope / Resitace Band
Using a rope for a tricep pushdown requires you to have stronger grip strength and might cause some skin irritation or calluses on your palms. Using a bar puts some additional stress on your wrist joints. You have to really concentrate on keeping your wrists locked throughout the movement when you use a bar. The physiological difference, however, is that you can extend your elbows even farther when using a rope versus a bar. At the point of full extension, you are limited by how far you can straighten your arm because the bar will hit your thighs. The rope, however, splits and straddles your thighs, allowing your elbows to straighten even farther.
Whether you’re using a bar, a rope, or Resitace Band the tricep pushdown is an effective exercise to develop your triceps. However, it shouldn’t be the only exercise used for those who are interested in truly developing the tricep. The longest head of the tricep is only recruited when movements occur when it’s stretched, and to achieve that, you need to perform tricep exercises that are done with your upper arms held over your head, such as in overhead tricep extension. The pushdown only develops two of the three heads of the triceps.
For best results, make sure you follow a good total body routine and diet (you get both in my workout plan). It may also help to try a good fat burner like TEA REXX, it is what I use to help me stay ripped.
!!! LET NOTHING STOP YOU!!!
Brandon Carter A.K.A “THE ONE MAN STREET GANG“