Training Optimally Thursday Introduction
I will be the first one to admit there are a million ways to perform any one exercise, but if you watch the pros train a lot of common occurrences arise. First off you realize mind muscle connection is a must, even as a beginner you should be able to get to a point you can feel your target muscle working and pumping with blood the first few reps. The key to achieving this state is learning subtle tips to put maximum tension in your target muscle. That is why I started this series, because the reader can implement these basic tips your next workout and immediately FEEL the difference firsthand. You won’t be stuck wondering if its working for weeks, you will know by the first set you found something worthwhile, something that places the muscles themselves under maximum tension.
The Exercise : Tricep Pressdowns
Performed in gyms all around the world this trusty exercise has been used to build some amazing triceps, but the way many do it the results wont amaze anyone anytime soon. If you can’t feel your Tricep working the first few reps of the first set on Tricep Pressdowns this post is for you .
To get maximum tension and thus growth out of your tricep pressdowns first off stand tall , tighten your abs and use a complete range of motion ( forearms touching biceps to a full squeeze at the lockout ). Contract your bicep at the top of every rep to be sure your tricep is fully lengthened and keep your shoulders depressed and elbows close to the body.
Overhand or underhand execution is exactly the same. If your triceps are already very well developed you may need to lean into it slightly to get a maximum stretch at the top. Be sure you feel a great stretch at the top and manipulate body and cable angles until you do.
The easiest way to learn how to transition your training into this type of focused effort is to t start with these easy steps…
Step 1.The first workouts just focus on standing tall and keeping your elbows close to your body until it’s a habit .
Step 2. The next workouts focus on getting that full range of motion and squeezing the bicep fully the stretching the tricep at the top.
Step 3. Next be sure your abs stay tightened .
Step 4. Profit for life
While tricep pressdowns optimally target both the medial and lateral head you will need other exercises to hit all the fibers and most importantly grow the long head. To found out why the long head is best targeted with other exercises click here, to learn the best exercise to build a massive long head click here.
In other news if you want to learn how to maximize recovery click here.
If you would like to learn about the legendary Jack Dellinger pictured above click here
Or if you would like to learn how to big a big chest using multiple angles click here