Balance Bicep and Tricep work to Maintain Elbow Health and avoid tendonitis. Let’s talk about the Tricep Pressdown, an easy exercise to learn how to use and isolate the triceps.
Attach bar to cable and adjust to chin height or above. Stand facing cable. Pull bar do starting position (elbows to your sides with forearms parallel to the floor).
Elbows should be locked at your side to isolate the tricep. Extend elbows completely by pressing straight down, hold, then return to starting position.
Hand position does not matter on this exercise since all 3 heads of the tricep insert at the same spot. What does change is at the shoulder joint where one head crosses the shoulder joint and two stay on the brachii.
Using other cable attachments such as rope, ezbar, vbar do not change how the triceps engage. Use the attachment that is comfortable for you.
A variation to engage the long head:
Instead of locking the elbows at your sides, let them come forward. You will then pull them back to your side and then pressdown.
BANDS are an option if you do not have access to a cable machine. Attach the band on a high bar or door frame. You can use a straight grip like you would do with the cable or grab the sides of the band in a neutral grip.
Do 3 to 4 sets of 10 to 12 Reps
The Triceps Brachii is the sole extensor of the elbow. It runs along the humerus (upper arm bone) includes 3 heads with the Tricep Tendon attaching at the bony knob at the back of the elbow. Triceps also play a role in stabilizing the shoulder.