Triceps exercises range of motion
Sunday, January 02, 2005
Some bodybuilders think they should stop just slightly above 90 degrees when doing triceps press-downs Are they right? Well, They can not reach full extension range because these bodybuilders may have muscular structures that actually prevent their joint from flexing completely.
Most people work in the normal control range of motion. As they develop a better neuromuscular pathways, they can take more toward the available range to increase the demands you place on their triceps.
For example; although I prefer close-grip bench press or even dips for adding muscle mass to the triceps, Lets talk about how to perform triceps press-downs for maximum impact.
Start with your spine in neutral alignment and maintain that natural spinal curve throughout the whole set. Your shoulders should be slightly retracted so you can use your lats for stabilization, and your elbows should be at the sides of your body. Imagining your elbows as the center of a clock, start with your forearms at about 2 o'clock and, using a rotary motion, press the bar down until your hands reach 6 o'clock.
A lot of guys try to push the weight down using a shoulder/elbow combination, wherein they allow their elbows to flare away from their sides. These bodybuilders do this so they can use more weight, but they're actually shortchanging themselves on triceps development. I recommend keeping the weight light enough so that you can keep your shoulder joint fixed throughout, allowing you to feel the stretch and flex in your triceps.
Triceps press-downs are a great warm-up or finishing muscle exercise, and an amazing stability challenge to your core. When you perform them with a heavy weight, you feel your abs and lats working to maintain correct posture.
Enjoy your training.
Most people work in the normal control range of motion. As they develop a better neuromuscular pathways, they can take more toward the available range to increase the demands you place on their triceps.
For example; although I prefer close-grip bench press or even dips for adding muscle mass to the triceps, Lets talk about how to perform triceps press-downs for maximum impact.
Start with your spine in neutral alignment and maintain that natural spinal curve throughout the whole set. Your shoulders should be slightly retracted so you can use your lats for stabilization, and your elbows should be at the sides of your body. Imagining your elbows as the center of a clock, start with your forearms at about 2 o'clock and, using a rotary motion, press the bar down until your hands reach 6 o'clock.
A lot of guys try to push the weight down using a shoulder/elbow combination, wherein they allow their elbows to flare away from their sides. These bodybuilders do this so they can use more weight, but they're actually shortchanging themselves on triceps development. I recommend keeping the weight light enough so that you can keep your shoulder joint fixed throughout, allowing you to feel the stretch and flex in your triceps.
Triceps press-downs are a great warm-up or finishing muscle exercise, and an amazing stability challenge to your core. When you perform them with a heavy weight, you feel your abs and lats working to maintain correct posture.
Enjoy your training.
