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Muscle-Building Workout and Diet


The Tricep Pushdown, a staple of most Tricep
workouts. But are you doing it the right way? Today we’re going to find out. What’s up guys? Jeff Cavaliere, ATHLEANX.COM The Tricep Pushdown, it’s probably a staple
of your tricep workout. Or it should be at least because it’s a great
exercise for targeting the backs of our arms. But are you doing it the right way? So today what I wanted to do, was put together
a video to see and the show you and actually give you sort of our future modification of
this. What could we do to maximize the effects of
given what I’m going to tell you about the exercise. Well, it starts with looking at the exercise
itself and seeing what the differences are. I’m sure guys you’ve seen plenty of people
do this exercise a lot of different ways. Forget about the attachment that you put on
here. This is sort of irrelevant to what we’re going
to talk about. Because we don’t necessarily care what’s going
on with our hands. We just want to know what’s going on at the
elbow. And the elbow, guys is simply a hinge joint,
meaning it will open and close. That’s all it does. It’s doesn’t allow for a lot of rotation or
lateral movement. It simply hinges up and down. So that being said, the tricep is obviously
going to extend the elbow and then let it obviously eccentrically bend back up. What you’ll see though, what I want you to
concentrate on here is the position of my body in relation to the rope in this case
when doing the exercise. You’ll probably see a lot of guys do the exercise
like this. Actually put the rope right up next to them
and kind of do that. Elbows flare out to the side, pushing down,
ok, doing that. Now the problem here and it’s not necessarily
a huge problem as you’re going to see. There’s not just tricep work going on there. There’s a lot of chest involvement. It’s actually sort of a standing, almost a
cross over, right? Because what we’re doing here is we’re coming
here and pushing down, alright here and pushing down. We’re getting a lot of chest involvement. That’s why a lot of guys will load up the
weight when they do that, thinking that they’re really pushing a lot of weight. But the triceps themselves are not taking
a lot of that effort, you know they’re passing it on to the chest. So is that a good thing? Hold on we’ll determine that. The next thing is you’ll see guys standing
a little further away. Or you’ll see guys standing even further away. Well here’s the difference. Whenever you try to figure out what’s going
on in exercise you should try to determine; Where is the lever in relation to the line
of resistance and what effect that has on the muscle? That’s a little bit, remember we said a few
videos back, It’s Physics Bitch. It’s another one of those things, ok but I’ll
try to make it as easy as I can. Physics, right, we have our level arm, in
this case the lever is our forearm. The muscle that is controlling the lever is
the tricep. The line of resistance is going to be the
angle of your cable, right here, ok. When a lever is parallel to the line of resistance,
you will have the least amount of resistance on the muscle itself. When a lever is perpendicular, straight into,
the line of resistance, you will have the most amount of resistance on the muscle. So let’s go back and look at those two variations. Straight up front here, forearm is pretty
much perpendicular, right here, to the line of resistance. That means at this point, the triceps are
getting the most amount of work. Which would be the beginning part of the range
of motion, ok. But when I go down to the bottom, forearm
is parallel to the line of resistance. That means there’s very minimal resistance
here on the triceps, when I stand really close. Yeah, they’re contracting but I could stay
here all day. Ok, on the contrary, if I go out farther away,
the line of resistance is now on an angle. My forearms are almost parallel to the line
of resistance. It’s not hard to initiate the movement from
here. But when I get to the bottom, you can see
that my forearm is now perpendicular again, to the line of resistance. Meaning that there’s a lot more effort being
done by the triceps in this position. Why is that really good? Because, for you guys that are familiar with
how much I talk about strength curves, that’s peak contraction and peak resistance
lining up together, ok, at the end of the movement. Now what does that mean? Is there one right way and one wrong way? No, not necessarily. Because it’s good to have resistance in the
beginning part of a range of motion. And to also have peak resistance at the end
of a range of motion. So you’re basically, matching strength curves. That’s when you’re going to put the tricep
through it’s most work. So, as we do at ATHLEANX, what if there’s
a way that you can create a matching resistance curve with the one exercise. And not have to switch devices or change anything
during the middle of the rep. Other than your body position. Well we can do that. Basically what you want to do is get up on
one foot, ok, toe back here. And what we’re going to do, you know reach
it back far. You’re going to basically get your hands in
tight, up close. As you push down, you’re obviously using the
peak resistance in the triceps, with a close position. And then as you go down, you want to lean
back and pull your arms down. So as I came down I changes the angle of resistance
on the core here. So that now my triceps are engaged. I slide back in, down and I rock back, ok. Up, down and I rock back. Up, down and rock back, ok. So we’ve got a way to match the resistance
curve just by changing the orientation of our body. The key here though guys is, in exercise,
is just an exercise when it’s on paper. It becomes an effective tool for getting you
bigger, stronger and better when you do it properly. So you guys know, as a physical therapist,
I find it very important to teach you guys how to do these exercises so that you can
get the most out of it. And in fact in ATHLEANX, with my whole system,
I want to make sure you’re getting the most out of it, so you’re not just doing things
that are on paper. You’re actually getting workouts in each and
every time that are maximally effective for getting you better each day. Alright guys, let me know how you do the Tricep
Pushdown. Leave your comment below. A thumbs up if you find it helpful In the meantime, I’ll see you guys back here
in just a few days with another video.

73 thoughts on “Tricep Workout Fix (SEE FASTER RESULTS!)

  1. I just started with the Fierce 5 program and after the 3rd week I immediately noticed that my triceps are performing weaker than my biceps (might not be the case though). The program is split into upper and lower body A and B training 4 times a week with 1 rest day in the middle (ie. upper A, lower A, rest, upper B, lower B, rest, rest). The upper A day consists of close grip bench bb, incline bench bb, lat pulldown, bb row, and then a triceps & biceps superset. At the end I usually do 20kg biceps curls using EZ bar, but I'm lucky if I can manage 1-2 proper reps of skullcrushers using the same weight and EZ bar (close grip and perpendicular form). Obviously I'm doing eccentric skullcrushers (pressing it up), so I do those to failure.

    What should I do? Should I just carry on using the same weights until I'm able to do 6-8 good reps before I increase the weights? Or should I reduce the weight so I can do both concentric and eccentric when performing skullcrushers?

  2. I wanted to be funny in way like "yeah, so I do a half rep, I step back and do the other half", but during writting he really did that and I feel dumb now 😀 I love your creativity!

  3. Isn't that easier if You stand (both feet together) at Your starting position and then as You go down, You twist Your hands (thumbs in) and pull the ends of line apart to the sides of body? No dancing around machine in pretty inbalanced position and You get pretty good contraction.

  4. Jeff is a freaking genius! So awesome! He doesn't just show how to do something, he explains why too, which is a lot more useful.

  5. You are an amazing teacher. Thank you for the effort you put in this channel. It has changed the way I workout.

  6. JEFF PLEASE READ!!!! (Heart problems)

    Hey Jeff,

    My name is Paul I am 20yo, 175cm, 73kg and I'm doing gym for 1.5 years. I've taken in the beginning serious mass from ON and creatine from BSN and gym 5 days a week. I haven't took any supplements since 6 months. While I started doing gym and until now I have experienced palpitations that got worsen while the time passed until I developed some tachycardia where my heart suddenly beats chaotic fast at rest and it returns to normal suddenly.

    Are there any trigger factors that might have caused my problems?
    If you can answer me I would be so grateful!!

    Also you can do a video on this subjects as many young people I think they suffer heart problems that they're not aware about!

  7. Wow what a genius way to do this exercise. I'm gonna do this in the gym now (with everyone giving me weird looks) lol.

  8. Thanks man love the videos watch them all the time, helped me get major progress I gained 25lbs in 5 months from knowing the right form. I will post a before and after pic some time.

  9. I hate the coating that is on almost every tricep rope handle. Seems to make your hands slip even more under heavy loads. Does anyone know where I can get a tri rope that isn't coated with that slick snot?

  10. Terrific tip! I have been searching for a ‘sweet spot’ in my body position relative to the cable, and I believe I had the best fixed position worked out, but I was sacrificing some ‘range of motion’ with that position. I’m 72 and always looking for anything that strengthens my general balance – this gives me that along with a full range of motion for my triceps. I switch my leading foot every set so I don’t get ‘lopsided’ lol! There are good men/coaches on the ‘tube’ but the combination of your coach/PT expertise is just what an old guy like me needs to protect my body from injuries that would rake me out of the gym again – THANK YOU!

  11. This tip and the one about engaging your triceps at the beginning of an inclined bench curl have made a huge difference for my arms. Lots of people have a habit of touching another person upper arm for different reasons and I get comments about how hard and big my arm felt to them…and I'm 72 – thanks Jeff!

  12. hey Jeff, i was having trouble in your later video`s understanding the difference in the cable itself in regards to the body and why it was better to rock back and forth!! i am so glad i found this video!! you have finally explained cable tricep pulls downs in a way i can understand!! now i have to wait until tomorrow before i can put it into practice!! you can bet i`ll be chomping on the bit to get through my routine so i can try the cable tricep pull downs a try while rocking back and forth!! thank you and bless you for sharing my friend, with love from Wes!! hugs!!!

  13. Thank you for this. That one tweak with shifting the heels killed my tris today. Keep up the great work, mate.

  14. Thanks for the video. What would be an appropriate substitution for this exercise? I have a lot of free weights and a squat/bench rack, but no cable machines.

  15. i have an update to share on tricep cable pull downs. i started doing Jeff`s suggestion of rocking back as one pulls down on the handles of the cable tricep pull downs, and man did i feel the difference!! then last week, for some reason i found myself standing a little further back than usual, and stood with my feet side by side about a foot and a half apart or shoulder width apart, i stuck my butt out behind me, bent my knees slightly, and pull the bar down to my crotch area. i didn`t need to rock, to keep the tension as i was standing far enough back to compensate. i was able to keep the tension solely on my triceps and make them burn even more than they have ever burnt before!!! way too cool!! i have yet to see anyone else do any version of the tricep pull downs that Jeff taught us in this video!! thank you so much for sharing Jeff, with love from Wes!! hugs!!!

  16. I just can't thank You enough Jeff you r just great. Every video which I have seen improved my training!!

  17. Sir would you explain some thing about bicep injury . I FEEL pain in one arm during contraction movement on harming

  18. U r DEFINITELY THE BEST !!! THANK YOU SOOOO MUCH FOR EXPLAINING EVERYTHING U DO… GREAT JOB. EDDY SALINAS ✌💪… H-TOWN.
    I WATCH UR VIDEOS ALWAYS JUST BEFORE I START MY WORKOUTS.

  19. You'll never develop a full tricep using a neutral grip, regardless of the exercise, you'll be spinning your wheels for years!

  20. If I could heart this video or superlike I would. I think guys at the gym were raising their eyebrows when I was adjusting my workout angles with this technique.

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