If you enter the gym determined to get to work on your triceps, as we all do from time to time, the triceps press-down is likely to be one of the first exercises you plan on doing. It’s a simple isolation move that is as effective an exercise as anything else out there for targeting your triceps and building muscle on the back of your upper arms.
The triceps press-down is an exercise that requires the use of a cable machine, so it’s one that you’ll need to hit the gym to do (though you can perform an ersatz version of the move using a resistance band attached to something sturdy in your house). It’s also a move with many variations, some of which you’ll find below, but first here’s how to nail the form of the standard triceps press-down.
How To Do The Triceps Press-Down
Set the cable machine up with the bar at head height. Grab the bar and stand upright with your back straight and your elbows tucked in to your sides. Stand with your feet hip-width apart, or place one in front of the other if it helps you balance. Pull the cable down until the bar touches your thighs and pause to squeeze your triceps at the bottom of the move. Then slowly raise the bar back to the starting position. Make sure you don’t lean forwards to aid the press and don’t let your elbows leave your sides, otherwise you’ll lose some of the focus on the triceps.
Triceps Press-Down Variations
Switching to rope handles for your press-down helps intensify the contraction at the bottom of the move because the extra flexibility means you can adjust your grip at that point. Start by holding the ropes with your palms facing one another. Pull the handle down and at the bottom of the move turn your wrists so your palms are facing downwards. Then take your hands back to the starting position and raise the rope again.
As with all unilateral moves, the primary benefit of working one side at a time is that you can identify and even out any strength imbalances in your body. Use a stirrup handle for this version of the exercise and take the arm you’re not using behind you, resting it in the small of your back during the move to help ensure you're not leaning forwards.
One of the rare occasions when underhand tactics should be applauded. Holding the bar in an underhand grip for the press-down will move the focus of the exercise to the triceps' lateral head in particular. So if you’re thinking that you’ve not paid enough attention to your triceps’ lateral head lately, here’s a quick way to remedy the situation.
Nick Harris-Fry is a journalist who has been covering health and fitness since 2015. Nick is an avid runner, covering 70-110km a week, which gives him ample opportunity to test a wide range of running shoes and running gear. He is also the chief tester for fitness trackers and running watches, treadmills and exercise bikes, and workout headphones.
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