Tricep Pressdown
By Brian Beddow | Email
Body Zone Personal Trainer
610-376-2100 x 325

What it does

Performing this exercise will help shape the back of the upper arm by strengthening the tricep muscles.

Why it’s important

Creating muscle balance in the front and the back of the upper arm is very important. Many daily activities; like pulling open a door or picking the kids up use the bicep muscles. The triceps are used when you set dishes on the top shelf of a cabinet, push the lawn mower, or lift the kids overhead. The tricep muscles make up more than 65% of mass in the upper arm.

How to do it

Attach a V bar to the top of a high pulley machine.  A straight bar or rope can also be used.

Hold the bar with an overhand grip.

Start the motion with the bar at chest height: your feet should be shoulder width apart, stand with a slight flex in the knees, maintain a neutral spine, maintain firm abdominals, and keep your upper body in an upright position.

Straighten at the elbow, while pressing the bar down. Your shoulders and upper arm should not move. The only movement occurs at the elbow. Keep the cable directly in front of your nose.

Movement of the lower arms should be slow and smooth; 2-3 seconds to lift the weight and 3-4 seconds to lower the weight.

Recommended: 3 sets of 8-12 reps.

Progress this exercise by adding additional weight or performing 2 or 3 additional repetitions until you are fatigued.

There is no better way to reach your fitness and wellness goals than to enjoy the expertise of a Body Zone personal trainer. Our staff can design a program that gets results for any fitness level or budget.