Triceps Pressdowns (Cable)

Description

PURPOSE: To develop the lateral and medial heads of the triceps, creating the horseshoe shape. Excellent for peak contraction and definition. EXECUTION: (1) Stand facing a high cable pulley with a short straight bar or V-bar attachment. (2) Grasp the bar with an overhand grip, elbows pinned to your sides. (3) Press the bar down until your arms are fully extended, squeezing hard at the bottom. (4) Slowly return to the starting position without letting your elbows move forward. KEY TIPS: Keep your elbows absolutely stationary—they should not move forward or backward during the movement. Squeeze and hold at the bottom for peak contraction. Don't lean over the bar using body weight. VARIATIONS: Reverse-grip pressdowns (hits the medial head more), One-arm pressdowns (better isolation), Rope pressdowns (allows you to spread the rope at the bottom for extra contraction).