Triceps Pressdown Exercises

Triceps Pressdown Exercises

A triceps pressdown refers to a movement where a handle is attached to the high-pulley of cable/
plate-stack apparatus and the handle is pressed down from a fully flexed elbow position to a fully
280 Advanced Techniques in Weight-Resistance Training
extended elbow position. The following three triceps pressdown movements will be covered in this
section:

- Pronated-Grip Pressdowns;
- Semi-Pronated-Grip Pressdowns—”Rope” Pressdowns;
- Supinated-Grip Pressdowns.

Pronated-grip Pressdown
The standing triceps pressdown or pushdown movement represents one of the most favored exercises
in the entire triceps movement inventory. The high popularity of the triceps pressdown is undoubtedly
due to the fact that this movement works all three heads of the triceps brachii. The considerations
given to the cable contraction affords opportunity to apply a different accentuation on the
triceps in a mass-mover exercise. It should be noted that the pressdown movement works the lateral
and medial heads while the utilization of heavier resistance is required to stimulate the long head. As
the weight is increased the natural areas of accentuation (lateral and medial heads), begin to seek out
assistance form the inner portion of the triceps in order to make the lift. As with all triceps exercises,
there is a great tendency to apply “cheating” to the movement application and as such great care
must be taken to apply proper movement methodology throughout the entire execution in order to
gain maximum results from this highly-beneficial exercise.

Vertical Posture
Recommended
There is a tendency to lean forward
during the execution of the concentric
contraction in effort to apply
added leverage into the movement
application. It is important to remain
in the vertical position throughout the
execution of the movement in order to
promote maximum accentuation of
the triceps. Advanced trainees may
want to lean into the movement during
applications of “cheat” sets in effort
to provide for an increase in
poundages in manner of maximizing
white-fiber hypertrophy. However, if
the beginning trainee applies a leaning
posture into the movement there will
be a severe reduction in the emphasis
that will be placed upon the triceps as
the burden of the load will be moved
by virtue of chest and shoulder muscle
activity.

Keep Elbows Down, Back,
and Tucked
There is a tendency to allow
the elbows to flare out during the
execution of the concentric contraction
phase. If the elbows are
permitted to flare out during the
movement there will be a strong
incorporation of the chest muscles
into the movement application. As
well, there is a natural urge to raise
the elbows up during the eccentric
contraction phase of the movement.
It is imperative to keep the
elbows down in order to provide
for optimum extension action of
the forearms.

Remember, it is the extension action of the forearms that activates the triceps. Also, there is a
natural tendency to allow the elbows to come forward past the parallel line of the body during the
eccentric contraction phase. It is vital the elbows be maintained in the desired parallel-to-the body
position in order to effectively perform a full range-of-motion movement application. Less than full
ROM applications severely curb the effectiveness of the exercise.

Summary of Correct Exercise Execution
- Assume the correct preparatory posture for the movement by facing the overhead pulley station
on the triceps pressdown station. Assume a shoulder-width stance with the knees and hips
slightly bent. Establish a flat, rigid posture of the back and keep the head erect. You do not want
to apply a forward lean and, as such, the chest should be as vertical as possible and not at an angle.
- Grasp the straight bar in a closed pronated-grip and pull it down to the top of the chest in effort
to establish the correct starting point. The elbows should be placed back of parallel and down
near the ribs and tucked close to the body.
- Initiate the concentric contraction phase of the movement by pressing the weight downward by
extending the forearms. You will be severely challenged to maintain the fixed (down, close, and
back) position of the elbows.
- You will want to press with as much accentuation in the pinkies in order to prompt the neuralimpulses
to travel up the outer portion of the forearm and into the triceps. The tendency with
this movement is for the trainee to accentuate the powerful thumb and forefinger which encourages
the neural-impulses to travel up the inside of the forearm and into the anterior deltoid and
chest region. As well, maintaining
an extended-wrist position will
crease the amount of pressure exerted
upon the forearm flexors and
will help to maximize the muscle
recruitment in the triceps.
- Complete the concentric contraction
phase by pressing the weight
downward to the fully- extended
finish-position. You will want to
make certain to avoid the common
practice of “snapping-out” at the
conclusion of the movement. A
good idea is to pause for 2-3 counts
and squeeze the triceps at the finish
position in order to promote the
impulses to travel up the triceps until they reach the uppermost portion. The tendency with this
movement is to offer no more that a brief pause at the conclusion of the lift which does not
provide maximum activation of the upper portion of the triceps brachii.
- When you are satisfied that the triceps have been maximally stimulated from their origin to their
insertion, slowly allow the bar to raise upward. Remember to apply strong neural- impulsing into
the triceps in order to garner the greatest benefit from the movement. There is tendency to absorb
the burden of the weight with the forearms and with the shoulders during the eccentric
contraction phase of the movement.
- Slowly allow the bar to come to a halt at the eccentric contraction finish position making certain
that the elbows are down, back, and in throughout the movement application.
- You will want to resist the urge to apply a rocking motion of the hips in effort to “cushion” the
burden of the load. If the shoulders have been strongly involved in the movement, the “cushioning”
application will be more pronounced; however, if the triceps have been called upon to provide
support of the load there will be a lesser tendency to apply a rocking action of the body.
The rocking action encourages a hip-thrust application which incorporates momentum into the
subsequent concentric contraction which severely reduces the effectiveness of the exercise.

Keys to the Lift
- Maintain a vertical posture throughout execution of the entire movement. You will want to avoid
leaning into the movement.
- Establish and maintain the crucial fixed elbow position (down, back, and in), throughout the entire
execution of the exercise.
- Avoid any rocking action of the body during the completion of the eccentric contraction phase
of the movement.
- Avoid any hip-thrusting action during the initiation of the concentric contraction phase of the
movement.
- You will need to concentrate on resisting the natural tendency to “snap-out” during the completion
of the concentric contraction phase of the movement.
- You will need to resist the urge to allow for a springing action to be applied at the completion of
the eccentric contraction.

Semi-pronated-grip Pressdown — “Rope Pressdown”
The semi-pronated grip application of the triceps pressdown movement provides strong accentuation
of the lateral region of the triceps brachii. A V-bar handle is utilized for this particular application.
A rope can also be used for this movement which allows for a slight opening action at the
completion of the concentric contraction phase of the movement. The opening action allows for an
alteration of the accentuation of the movement from that of parallel to include the inner (long head)
region of the triceps brachii. It should be noted however that strong neural-impulsing is required to
be directed to the inner region of the triceps; if the impulse is left out to the lateral region of the triceps
then that is where the accentuation will remain.

Greater Tendency to Apply Rocking Action
The semi-pronated grip variation encourages an even greater tendency to provide a rocking action
of the body during the completion of the eccentric contraction phase of the movement and a
subsequent hip-thrusting action during the initiation of the concentric contraction phase of the
movement. You will be severely challenged to provide correct movement methodology throughout
the entire execution of this seemingly easy but extremely demanding exercise.

Greater Tendency to Break
Proper Form
There is also an increased tendency
to allow for a collapse of the
desired elbow position during the
application of the movement. The
elbows are encouraged to come
forward and rise up during the eccentric
contraction phase. Also
there is a tendency to keep the
arms in a position of elbow-flexion
during the application of the concentric
contraction phase of the
movement. In addition, there is
increased accentuation applied by
the forearms during the concentric
contraction phase. Plus the shoulders
are encouraged to apply the
onus of exertion in resisting the
burden of the weight during the eccentric contraction phase of the
movement. An increased tendency to flare the elbows during the
concentric phase of the movement exists as well.

Adjustment Necessary for Full Range-of-motion
There is also greater difficulty experienced in providing for a full
range of motion movement application during the concentric contraction
phase of the semi-pronated pressdown movement application
as the hands are brought down to the thighs and blocked before
the full extension action can be completed. It is necessary to position
the body so that there is sufficient clearance provided for the full
extension action to be completed in order to gain the most out of
the exercise.

Importance of “Pinkie-Pressure”
It is important that the pinkie remain in control with the bar in
order to provide maximum concentration into the triceps. The general
tendency with this movement is to raise the pinkies away form
the bar which increases the involvement of the anterior deltoid and
reduces the activation of the triceps.

Summary of Correct Exercise Execution
The basic approach to the pressdown movement will be repeated
with the semi-pronated grip variation of the pressdown
movement. There are a number of key points to consider with respect
to the semi-pronated grip pressdown application that are not as
pronounced in the other pressdown movement. For example:
-It is essential that the trainee concentrate fully on the triceps
during the entire movement application as there is a strong tendency
to allow the emphasis of the movement to be directed
with the forearms and the shoulders.
-The trainee will hard-pressed to avoid having the arms remain in
a flexed position and, as such strong concentration will be required
in order to apply the proper fully-extended arm position
during the completion of the concentric contraction phase of
the movement.
-It is important to apply the correct posture for the lift by utilizing
increased hip and knee flexion in manner of providing clearance
for the hands in order to allow for a full ROM movement
application during the concentric contraction phase of the
movement.
- The elbows will also be encouraged to come forward even more
than is evidenced during the other pressdown exercise variations.
Strong concentration will be required in effort to avert the
tendency to allow the elbows to come forward and then to raise up
with an elbows-bent posture of the arms.
- There should be no forward leaning during the movement application.

Keys to the Lift
- Do not grip too low on the rope (top-left image on the preceding page):
ensure that the finish position of the hands is not outside the elbow joint.
- Make sure the finish position of the hands is close to the body. Do not push the rope forward as
the arms are being extended (middle-right image on the preceding page).
- Maintain a straight back position. Leaning towards the pulley during this movement will accentuate
the front deltoid and the chest rather than isolate the triceps (bottom-left image on the preceding
page).
- Utilize pinkie pressure through the entire range of motion so that the force vectors remain in the
triceps rather than in the front deltoid and chest.

Supinated-grip Pressdown
The pressdown movement can also be applied with a reverse (supinated) grip application which
provides for a variation of the cable application of the pressdown movement. The reverse-grip application
reduces the involvement of the forearms and also discourages the utilization of the shoulder
muscles as well as the chest muscles. As such lighter resistance should be employed with this version
of the pressdown movement.

Reverse-grip Application Accentuation
The reverse-grip application accentuates the lateral portion of the triceps brachii. There is a
stronger tendency to apply elbow-flexion during the eccentric contraction phase of the movement.
As well, there is a tendency to allow for the elbow-flexion posture to remain partially in place during
the execution of the concentric contraction. Also, there is a tendency to allow for the elbows to come
forward during the eccentric contraction. A leaning forward action is also encouraged during the reverse-
grip application and, as such, strong concentration is needed to retain the desired vertical position
of the body during the entire movement application.
Importance or “Pinkie Pressure”
It is important that the pinkies remain in strong contact with the bar throughout the entire execution
of the exercise in order to promote maximum activation of the triceps. There is a strong tendency
to lift the pinkies from the bar as such action encourages the strong activation of the shoulders
(anterior deltoid) into the movement. Activation of the deltoids reduces the effects of the exercise
upon the desired region of the triceps and, as such, should be avoided.

Tendency to Keep Arms in Flexed
Position
There is also a strong tendency to maintain
a flexed position of the arms due to the effects
of gravitational pull upon the elbow joint which
almost passively responds to the burden created
a constant flexed-elbow position. The proper
arm position is the fully-extended elbow joint
posture which allows for the correct extension
movement to be applied. With the elbows maintained
in a constant (varying degrees) position
of elbow-flexion there is a need for the trainee
to bend forward at the waist in effort to “press”
the weight downward. By not extending at the
elbow-joint the triceps extension exercise is not
being performed but rather a flawed (ineffective)
variation of the exercise is being performed.
It is also important that the trainee
concentrate on maintaining the fixed elbow position
during the eccentric contraction phases of
the movement and not to be tempted to allow
for flexion to occur as the stretching aspects of
extension movement application will be lost in
the eccentric contraction phase as well.

Body Posture Important to Full ROM
Application
It is important to position the body in such
a way so as to allow for clearance of the hands
to the fully-extended position during the concentric
contraction phase of the movement. It is
not desirable to simply lean over the bar and to
drive the hips back in effort to extend the ROM
It is important to remain upright and to lead the
movement with the bands and not the elbows in
order to gain maximum stimulation of the triceps.
The upright posture will also allow for
greater stretch in the eccentric contraction
phase of the movement where great inroads can
be made to enhance muscle hypertrophy due to
the benefits attributed to eccentric contraction stimulation.

Summary of Correct
Exercise Execution
The rudiments of correct exercise
execution remain consistent with the
pronated-grip triceps pressdown exercise.
There is a strong penchant to
apply the onus of exertion of the grip
with the thumb and forefinger as opposed
to the pinkies. Thumb and forefinger
accentuation will emphasize
the anterior deltoid heads of the
shoulders. The pinkies accentuation
will allow for the impulses to travel up
the outside of the forearms and into
the region of the triceps brachii.

- Align beneath an overhead pulley station and assume the correct preparatory posture with a
shoulder width stance and the head held erect. Grasp a triceps pressdown (straight bar) in a supinated
(just inside shoulder width) grip; the just inside shoulder width hand displacement is suggested
so as to allow for a full ROM of the movement application.
- The body should be placed beneath the pulley and the elbows should be kept down and back
and in close to the body. This desired positioning of the elbows is to be maintained throughout
the entire execution of the exercise.
- Initiate the concentric contraction phase of the movement by utilizing elbow-joint extension to
lower the bar downward.
- Complete the concentric contraction phase of the movement by lowering the arms downward to
the fully-extended position.
- Initiate the eccentric contraction phase of the movement by raising the forearms upward.
- Remember to maintain the down, back and in positioning of the elbows.
- Complete the eccentric contraction phase of the movement by raising the bar to the desired
shoulder-height finish position.

Keys to the Lift
- Utilize light resistance and maintain proper form throughout the entire execution of the exercise.
- Maintain the desired erect position of the body and avoid the natural tendency to lean into the
movement during the lowering of the weight.
- Concentrate fully on impulsing strongly into the triceps and avoid the natural tendency of applying
a great deal of force with the shoulders.
- You will want to concentrate fully in order to provide for the desired fully-extended position of
the elbows during the completion of the concentric contraction.
- Avoid snapping-out at the completion of the concentric contraction phase,
- You will need to concentrate fully on maintaining the desired down back and in positioning of
the elbows during the raising of the bar during the completion of the eccentric contraction phase
of the movement