Triceps Pressdowns to Strengthen the
Phil Campbell -
Ready, Set, Go! Synergy Fitness for Time
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
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.
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
Have a great
Phil Campbell, M.S.,
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.