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Press
Downs
You
can work your triceps many different ways. My personal favorite
is Press Downs. This exercise produces great results for
the entire group of muscles (3 main muscles) - if the exercise
is performed with the training principles - isolation, exhaustion,
and aerobic tempo between sets.
There are two parts to Ready Set Go Press Downs.
During
the first 10 reps, press the rope handle downward with an
outward flair at the end of the repetition as shown below.
Bending your knees and slightly leaning forward makes it
easier to isolate the triceps, and it removes stress from
the lower back.
Once your triceps are exhausted and the flair-out becomes
difficult (around 10 reps), begin the second phase by pumping
reps straight down. Your hands should be side-by-side as
shown below for the last 10 reps.
This pump-out for the last 10 reps should have your triceps
“burning.” Getting in 5 or more reps after the
lactate burn begins tells you that you've worked your triceps
to exhaustion.
The rope is preferred over the bar because it creates slightly
better isolation, and it takes stress off the elbows.
Also note that the cable doesn't travel straight down; it
angles slightly away from the weights. This allows for more
isolation on the triceps. Try 3 sets of 20 reps and you'll
see what I mean.
20
Reps
Personally, I find that it takes 20 reps with moderate weight
to exhaust this naturally strong group of muscles. Triceps
are durable muscles and need the extra reps to exhaust them.
Have
a great day!
Phil
Campbell, M.S., M.A., FACHE
Author Ready, Set, GO! Synergy Fitness
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