There are a couple of different apparatus that can be used when performing the tricep pressdown exercise, the most common being the solid bar and the rope. Each provides its own benefit and set-back. The ideal comprehensive strength training program incorporates completing the exercise with both the bar and the rope, mixing up which equipment you use in different training sessions.
The Tricep
The tricep muscle runs down the back of your arm, and when it contracts, it extends your elbow. The tricep is one muscle, but it consists of three heads at the top where it inserts at the shoulder. It's the primary mover in the tricep pressdown exercise, meaning while your forearm contracts to keep your wrist stable, the movement that occurs at your elbow joint comes from the tricep.
Exercise Technique
To complete the tricep pressdown, stand in front of the tricep pressdown pulley machine. Grip the apparatus, whether it's a bar or the rope. Hold your elbows into your torso and then extend your elbows by pressing down. Control the weight back up by slowly bending your elbows until they get to 90 degrees. Repeat, extending your elbows and pushing the bar or the rope down and controlling it back up.
The Bar and the Rope
The movement of the tricep pressdown remains the same whether you're using the bar or the rope. The difference comes at the very end of the movement. If you're using a bar, you are limited to how far you can extend your elbows. When you use the rope, your hands are able to split and separate on either side of your thighs, allowing your elbows to extend fully.
Benefits
The rope allows for more range of motion, which is beneficial in that it allows more development of the entire tricep. When you use the bar, you will be able to complete the exercise using a significantly heavier resistance, which is beneficial for developing strength. The difference comes from the placing of your hands. When you're using the rope, your hands are underneath end of the pulley rope, so you're essentially pulling the weight. When you're using the bar, your hands are above the end of the pulley rope, so you're pushing the weight down and are able to handle more weight.
Considerations
The tricep pressdown is effective in developing the triceps, but it only recruits two of the three tricep heads. It's beneficial to also incorporate other tricep exercises that require the long head of the tricep to develop, such as lying tricep extension and overhead tricep extension.
Member Comments