| Getting bigger, more muscular arms is one of the most | | | | during this exercise, because once you do the shoulder |
| common reasons guys start lifting weights. What's | | | | muscles take over the workload. If you find that you |
| interesting is that in their pursuit for bigger, more | | | | can't perform the movement without leaning in, it's |
| powerful guns, most guys focus on training the biceps | | | | most likely because you are using a weight that is too |
| and nothing else. I don't know why, I guess flexing and | | | | heavy for your triceps to handle by themselves. |
| showing off a huge set of biceps is just more fun than | | | | The Rope Press-down: This exercise is very similar to |
| any other muscle. Did you know that the triceps | | | | the straight bar press-down we talked about above, |
| muscle accounts for about two-thirds of your entire | | | | but it works the muscles in a slightly different way. It |
| arm mass? | | | | works best when it's performed AFTER the straight |
| That's right. So if you really want to achieve bigger | | | | bar version, and not before. Execution of this exercise |
| arms, wouldn't it make sense to spend the majority of | | | | is very similar to the other one, and it's just as simple. |
| your time on the muscle that naturally takes up more | | | | First, connect a rope attachment to the overhead |
| space? I'm going to share with you today 2 different | | | | pulley. Grab the rope using a neutral grip (your palms |
| movements that are perfect for attacking the triceps | | | | should be facing each other), and your hands at about |
| muscle. | | | | chest level. |
| The Press-down: The press-down is a very basic, | | | | From here, simply extend your forearms straight down |
| safe movement. It's perfect to do at the beginning of | | | | to get a full contraction out of the triceps muscles. If |
| your workout. First, take an overhand grip on a straight | | | | you really want to feel the burn, spread your hands |
| bar (preferably one with a rotating sleeve) that's | | | | apart at the bottom of the movement. Just like with |
| attached to an overhead pulley. Keeping your elbows | | | | the straight bar, remember to keep your elbows as |
| as close to your body as possible, push the bar down. | | | | close to your torso as possible, and don't let them |
| At the bottom of the movement your arms should be | | | | move around during the movement. The only motion |
| fully extended, but remember to NOT lock out your | | | | should be your forearms moving up and down. The |
| elbows. | | | | cool thing about this particular exercise is that when |
| Once you've reached the bottom, come back up | | | | you hold the contraction at the bottom, you can literally |
| slowly until your forearms are at a position just above | | | | feel the back of your arms (triceps) being flooded with |
| parallel to the floor. The cool thing about moving | | | | blood. That's a great feeling, because you know |
| through this range of motion is that it keeps constant | | | | something is working. |
| tension on your muscles. Remember to not lean in | | | | |