Triceps Firming Exercises

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   SHOP

      V-bar pressdown:

      � Stand facing a cable stack with a v-bar attached to a high pulley.

      � Take an overhand grip on the V-bar, bend your knees slightly,
      and lean forward at your waist 10 degrees or so.

      � Begin with your elbows bent just less than 90 degrees
      and in tight at your sides.

      � Keeping your elbows in a fixed position (not flaring out or moving
      forward or backward) press the bar down by straightening
      your arms as you exhale.

      � When your elbows reach full extension, squeeze the contraction for a count.

      � Slowly return to the starting position (your elbows just less
      than 90 degrees), and repeat for reps.

      Training Tips:

      � Don't roll your shoulders forward when nearing the bottom of the movement.
      Like your elbows, your shoulders should remain stationary
      throughout the movement.

      � On the eccentric portion [returning to the starting position],
      keep the bar extremely close to your body. This angle of action
      sends enormous stress right to the triceps.

      � For added intensity, try drop sets, then lighten the weight and go
      to failure with that, and drop it again one or two more times.
      Pressdowns are ideal for drop sets because lightening the load is
      as easy as pulling out the pin.

      � Do V-bar pressdowns if stress on your forearms and wrists is an issue.
      The natural fixed position of your hands is often more comfortable
      than the straight bar or rope.

      Straight-bar bressdown:

      With this variation, your hands are in a pronated position
      (palms facing the floor) rather than a neutral one.
      Besides offering variety, a key to any complete program, a straight bar
      is great if you're looking to load up the stack. Someone might want
      to use a straight bar over the rope or V-bar simply because of the
      amount of weight you can use. You can move a lot more weight with a
      straight bar, which helps recruit more muscle fibers.

      Naturally, if you're looking to add some size to your triceps,
      straight-bar pressdowns would likely be your movement of choice.
      But for those not looking for mass, don't fear this variation - just opt
      for lighter weight and more reps.

For more info, download Triceps Exercises, a free ebook.

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Use a straight bar when you want to push maximum weight, either for gains in size and strength,
or simply to shock your triceps with heavier resistance.

� Face a cable stack with a short straight-bar attachment on a high pulley,
knees slightly bent and leaning forward at the waist.

� Grasp the bar with a palms-down, shoulder-width grip and your wrists flat.

� Start with your elbows at just less than 90 degrees and in tight at your sides (same as V-bar pressdown).

� Press the bar down by straightening your arms and exhaling, keeping your elbows in at your sides.

� Squeeze your triceps as you fully extend your elbows.

� Return to the starting position and repeat.

Training Tips:

� Use a wide grip. Too many people do the straight-bar pressdown with a really narrow grip.
Take your hands out to shoulder width for a change.

� Substitute an EZ-bar attachment for variety or if the straight bar bothers your wrists.

Rope pressdown:

Versatility is the buzzword here. With the V-bar and straight-bar attachments, your hands are in a fixed position, whereas with the rope, you can actually turn your palms outward for an extra squeeze at the bottom.
You'll often see people turn their little fingers outward at the end of the concentric portion.
That way you can actually feel the stress shift to the outer part of the triceps.

With the rope, your hands stay in sort of a hammer-grip position. That throws most of the emphasis into the
belly of the triceps muscle. Like the V-bar, the rope places your hands in a very comfortable, neutral grip position. This variation is often used as a burnout exercise to squeeze every last ounce of energy from the triceps.

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