Triceps Pressdowns to Strengthen the Triceps

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

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.




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

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.