2001-04-12

Did you know the perfectly proportioned arm consists of 2/3 triceps and 1/3 biceps!

The reason is that the triceps are the larger and more complex muscle group, giving your arm most of their size. For you to achieve this ideal size and proportion, you will need to shock the muscles with high-intensity exercise, using the proper form and technique.

The straight-bar triceps pushdown is a specialization exercise that targets the triceps and will take your arm development to the next level.

STARTING POINT:

¨     Stand facing the cable with your feet shoulder-width apart.

¨     Grasp the straight bar with an overhand grip, hands 15 cm apart and turn your wrists slightly down.

¨     Position your forearms so they are parallel to the floor and keep your elbows locked in close to your body.

THE EXERCISE:

¨     Without leaning forward, inhale and push the bar down as far  as possible towards your legs.

¨     Locking out your arms, feel the triceps fully contract.

¨     Keep your upper arms close to your body and briefly hold the lock-out at the bottom.

¨     Keeping your upper arms stable, slowly allow the weight to return to the starting position as you exhale.

TIP: Do not round your back as you perform this exercise. This can place harmful stress on your upper back.

 Coming next: Shoulder exercises  

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