🚨 REVERSE GRIP TRICEPS PUSHDOWNS
👇 The triceps consist of three muscles: the lateral, medial and long head. Each head has a distinct attachment on top, but they all share a common tendon that crosses the elbow and attaches at the ulna.
📌 You can target the triceps with either compound moves, such as close-grip bench presses, or with isolation moves, such as the pressdown. While you can’t completely isolate any particular muscle of the triceps during any move, you can involve one over the other to a greater degree depending on the angle of your arm to your body and with slight rotations of the wrist.
📌 Exercises that place your arms at the sides of your body help target the lateral head. However, rotating the wrist so that you have an underhand grip on the bar places more stress on the medial head of the triceps and less involvement for the bigger, more visible lateral head. The medial head’s main purpose is to stabilize the elbow. Therefore, the winner is clearly the overhand grip when it comes to lateral head size.
✅ HOW TO TRICEPS PUSHDOWNS:
- Set up a cable station with a straight bar on attached to the top pulley.
- Grip the bar with an overhand grip,with your hands slightly less than shoulder width apart.
- Position your feet shoulder width apart,with knees slightly bent for stability.
- Pull the bar down until your forearms are parallel to the floor with your elbows close to your body and your wrists locked in a straight position. This is your staring point.
- Moving only your forearms, push the bar down towards the floor until your arms are fully extended and you feel a stretch in your triceps. Hold for a count of one and squeeze your triceps.
- Return to the start position moving your forearms only. Hold for a count of one then repeat.