top
BODi 14-Day Free Trail
Shop  -  Blog  -  Index  -  About  -  Contact  -  Home

Triceps Pressdowns to Strengthen the Triceps

by Phil Campbell - Ready, Set, Go! Synergy Fitness for Time Crunched Adults

Ready, Set, Go! Synergy Fitness

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 same training principles - isolation, exhaustion, and aerobic tempo between sets.

There are two parts to Synergy Fitness 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.

Triceps Pressdowns Triceps Pressdowns


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.

Triceps Pressdowns

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

NOTE: The purpose of this article is to expand thinking about fitness as an informational source for readers, and is not medical advice. Before attempting the Synergy Fitness program, the Sprint 8 Workout, or any high-intensity exercise program, consult your physician. This is not just a liability warning; it's wise to have a baseline medical exam before beginning a fitness program. Make your physician a partner in your fitness improvement plan.



back to top

Annual Beachbody On Demand Membership
With BODi 30-Day Free Trial - Just $99.00!
Beachbody On Demand Annual Membership with BODi Free Trial
Beachbody On Demand
and Shakeology Bundle
Save $263.90

Beachbody On Demand and Shakeology Bundle
Beachbody On Demand Performance Bundle
Save $243.90

Beachbody On Demand Performance Bundle
MYX II Bike Sale
Save $350 with code BEACHBODYMYX
MYX II Bike Sale
Become a Team Beachbody Coach and Save 25%
on All Orders

Learn About This Rewarding Business Opportunity
Team Beachbody Business Opportunity
Free Sample Workouts
645
ree Sample Workout
Let's Get Up
Free Sample Workout
9 Week Control Freak
Free Sample Workout
30 Day Breakaway
Free Sample Workout
Barre Blend
Free Sample Workout
#MBF
Free Sample Workout
6 Weeks of The WORK
Free Sample Workout
LIIFT4
Free Sample Workout
Transform :20
Free Sample Workout
Shift Shop
Free Sample Workout
Mes de Mas
Free Sample Workout
Free Online Coaching
Polar Performance Store
Beachbody 25% Off Club
Streaming Live Workouts
Free Sample Workouts
Total Solution Bundles
Get the Best Deal
Try Shakeology Risk Free
Lose Weight
Get Fitter
Start Your Own Home Fitness Business
Team Howtobefit on Facebook Team Howtobefit on Twitter Team Beachbody Coach Rich Dafter on Instagram Team Beachbody Coach Rich Dafter's Blog
Coach Rich Dafter
CEO and Head Coach
Rich Dafter
Top      

The goal of Team Beachbody is to provide you with solutions to reach your health and fitness goals. Click here to learn more about Team Beachbody Coach Rich Dafter.

Disclaimer: Team Beachbody® does not guarantee any level of success or income from the Team Beachbody Coach Opportunity. Each Coach's income depends on his or her own efforts, diligence, and skill. See our Statement of Independent Coach Earnings (below) for the most recent information on the actual incomes of all our Coaches.

© 2020 Howtobefit.com  -  About   -  Contact  -  Join My Team  -  Coach Earnings Statement  -  Site Map  -  Shop -  Home