Monday, February 25, 2013

Triceps Pressdown for MASS. By Vic Goyaram

Triceps press down for mass
By Veeraj Goyaram
Newlands, Cape Town, South Africa

Turn the triceps cable pushdown station into a serious triceps mass building machine with the triceps PRESSdown. Regular PUSHdowns, as you all know, are performed by moving the forearms in an arc and emphasizes the lateral (outer) head of the triceps muscle.

The triceps PRESSdown is performed as follows:

1. CHOICE OF HANDLE: A regular straight pressdown handle is recommended. If you feel discomfort on the wrists you may try to use a cambered pressdown handle. Experiment to see which type works best for you. I am not going to tell you that one handle is better than the other. A fairly narrow grip is recommended.

2. Starting from a bottom extended position slowly bring up the handle to lower chest level while flaring the elbows out. Remember here that the elbows are not tucked to the side as in triceps pushdowns.

3. PRESS the handles down. This is literally a pressing movement. Think of it as an upright close grip pushup.

4. It helps to maintain a slight forward bend in the torso. The use of a wrist strap is also
recommended. I recommend the REVENTON wrist strap for those in South Africa. You can get these at Dischem Pharmacies or purchase them online

The triceps PRESSdown allows you to use more weight to overload the triceps. As you build up your strength don’t be surprised if you start using the whole stack and pin barbell plates to the stack. Beginners and those new to the movement please don’t rush to stack up the plates. Learn to perform the movement first. Furthermore I have noted that this movement is less stressful on the elbows. I have a mild case of tendonitis from years of lifting and I see that this variation does not bother my elbows at all.

My Bio: I am a Mauritian originally from Roche Bois, Port Louis and now based in Cape Town, South Africa where I am busy with my postgraduate studies in molecular biology of exercise. My research, supervised by Prof. Edward Ojuka and Dr. Tertius Kohn, looks at the influence of nutrition and exercise in gene expression in muscle, research which is relevant and applicable to exercising individuals, sports persons and diabetic individuals. The knowledge that I share with you stems from my 18 years of experience in bodybuilding and 8 years (and counting) of university education in the field. I have also published work in the American Journal of Physiology: Endocrinology and Metabolism (2012, 2014), International Journal of Sport Nutrition and Exercise Metabolism (2013) and co-authored two book chapters on exercise and diabetes. I also presented my research work at the 2012 International Sports and Exercise Nutrition Conference (UK). I am grateful to each and everyone at the UCT Research Unit for Exercise Science and Sports Medicine. "Knowledge without sharing is worth nothing"
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