Equipment down pressure - Gym equipment straight bar press down pressure and pull-down diagram

Standing arms on both arms, arms press down (Cable Pushdown is a classic movement that depicts the lines of the triceps. While enhancing the endurance of the triceps, the muscle fibers will be clearly distinguished, thus achieving the purpose of depicting the lines of the triceps muscles.

　　Target training area: depicts the lines of the triceps

　　Environmental tips:

　　1. Stand with your legs apart in the face of the arm strength training machine, your body is straightened and your abdomen is tightened and your waist is tightened. Your arms are flexed and your hands are tightened. The handles at both ends of the force bar (straight rod, V-shaped, rope sleeve, etc., as shown in the figure below:), the spacing between the hands is smaller than the width of the shoulder, and the elbow joint is close to the side of the body.

　　2. Inhale, press the forearm downward to support the resistance bar, straighten the arm, and stop for 2 to 3 seconds; then exhale, slowly restore, and feel the force of the triceps; repeat exercises.

　　Precautions:

　　1. Pay attention to the speed: the time of the action should be pressed down. It is 1 second, and a certain explosive force is required; the action recovery time is 2-3 seconds, fully feel the control of the triceps.

　　2. Pay attention to the position of the upper arm: Make the upper arm stable and vertical ground, do not swing up and down with the forearm, otherwise the triceps will not exert force. Therefore, you should always remind yourself that the upper arm should be perpendicular to the ground.

　　3. Pay attention to the locking of the wrist and do not bend the wrist joints because of the up and down movement of the forearm. The stretching movement will cause the wrist to bear a lot of pressure and cause damage to the wrist joints.

　　4. When pressing down the bottom, many basic exercisers can fully stimulate the triceps by abducting their arms.

　　5. Before practicing the downward pressure of the tensioner, it is best to do supine arms and stretch and sit arms. After practicing the explosive power and absolute strength of the muscles, then perform muscle endurance exercises, and muscle mass will improve faster.

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