Muscles Worked: Triceps – A great workout for building mass and strength in the triceps muscles.
Spotter Required: No
Minimum Equipment required: Cable machine with bar attachment
The Best Equipment to Use: Same as above
Warming up: If you start your workout doing press downs I suggest performing 2-3 warm-up sets using a lighter weight than you would lift with. As you move through the warm-up sets increase the weights.
How often should I perform this exercise: Triceps press downs are great for hitting the upper triceps and can be performed with every triceps workout.
When should I perform this exercise: Press downs do not use a lot of energy and I find they are a great exercise to finish your triceps workout, but can be performed at any time during your triceps workout.
How to do the exercise: Attach a straight bar to the cable machine and set it as high as possible. Standing with your feet shoulder width apart, knees slightly bent, grasping the bar shoulder width apart with an overhand grip. Pull the bar attachment to the starting position (arms at a 90 degree angle) keeping your arms in line with your body. Begin to pull the bar down until your arms almost lockout, at this point begin to move your arms back to the starting position keeping resistance throughout the set.
Make sure you keep your head forward during this exercise and always use the machines resistance on the way up to ensure a full muscular contraction.
Mentality: As your triceps become tired you will find it difficult to push the bar all the way to the bottom, if this happens take a few seconds rest at the start position (arms at 90 degree angle).
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