Tensioner flexion arm down pressure - Illustration of the action of the standing double arm stretcher flexion arm down pressure

The tensioner flexion arm down pressure - Illustration of the flexion arm down pressure action of the standing double arm stretcher

When the circumference of the triceps is basically satisfactory, the muscle lines need to be practiced. The tensioner flexion arm down pressure on the chest of the standing double arm (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.

Target training part: depicting the lines of the triceps

Action tips:

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

Straight rod:

V-bar :

Rope handle Attachment:

2. Inhale, press down the resistance bar with force to stretch the arm, and stop for 2 to 3 seconds; then exhale, slowly restore, and feel the force of the triceps; repeat the exercise.

Precautions:

1. Pay attention to the speed: The downward pressure time of the movement should be 1 second, and a certain explosive force is required; the restoration time of the movement 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 be used force, so use consciousness to 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 end, many basic exercisers can fully stimulate the triceps by spreading their arms out of the wrist.

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

6. Other forms of tensioner downward pressure:

Back to support Supine form

One-hand form                                                                                                                                                                                                                                                                                                                                          Extension):

(4) Cable One Arm Side Triceps Extension: