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Reverse grip tricep pushdowns provide a unique twist to the traditional tricep pushdown, targeting the medial and lateral heads of the triceps. ... Use a straight bar attachment on a cable machine ...
Figure 2: The triceps muscle, showing the lateral head (yellow), the long head (red) and the medial head (green). Straight bar push-down is a variation that involves connecting a straight bar attachment to a cable machine. In executing this variation, the bar is gripped with the knuckles facing up and the elbows are held close to the body.
Lower the bar down in a controlled manner until your arms are straight. Do not use momentum to live the bar." Perform four sets of 10 to 12 reps with one minute of rest between sets. 4. Skull Crushers
Major variants: incline ~ (more emphasis on the upper pectorals), decline ~ (more emphasis on the lower pectorals), narrow grip ~ (more emphasis on the triceps), push-up (face down using the body weight), neck press (with the bar over the neck, to isolate the pectorals), vertical dips (using parallel dip bars) or horizontal dips (using two ...
Do not hold the arms straight over the face at 12 o'clock, but rather at an angle more like 10 o'clock, with feet at 3 o'clock. All of the weight should be on the triceps. Now bend the arms at the elbow, bringing the bar down close to the top of the forehead. Keep the elbows in the same position, do not let them sway outward.
The lying dumbbell triceps extension is visually similar to a host of other exercises; pullovers, skull crushers, and even seated triceps extensions come to mind.
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