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  • Tricep Cable pushdowns

    Not sure if this is the right forum to discuss specific exercise technique.
    This might be a dumb question, but it is related to best way to maximize cable pushdowns (or extensions, as some may call them) on the high pulley.
    I always try to find the right angle to recruit more triceps and less chest and shoulders on these. i see a majority lean forward "over" the bar or rope but I sense taht doing so, although puts me in a stronger position to push, gets my chest and delts too involved. When I stand more upright I feel my triceps being more isolated but I tend to lose my balance because the weight stack pulls my whole body LOL...
    How do you guys approach this exercise?
    Another thing taht I noticed is that most guys push the handle straight down in front of them, but when i push down and back till the handle touches my upper tighs, i am able to recruit mor of the long head (the "meat") of the tricep...So basically I extend "down and back" until the handle bumps my upper legs
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  • #2
    I have no clue which way is better so I try to do both ways. I will use a straight bar and go heavy as i can for 3 sets in the 8-12 range followed by a V handle with lighter weight standing straight as possible with elbows back trying to isolate the tris.
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    • #3
      Rock,

      You might try using a dip belt loaded with a 25 or 45lb'er to anchor yourself.

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      • #4
        Dorian Yates-style
        2006 NPC SUPERIOR NOVICE AND OPEN MIDDLEWEIGHT CHAMPION
        2006 NPC MIDFLORIDA CLASSIC LIGHTHEAVYWEIGHT CHAMPION

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        • #5
          I use an ez bar and prefer to hold at its widest with the hands in almost a neutral position. If I do these in reverse fashion I still keep my hands at the widest.
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          • #6
            There are basically 2 ways to do these, as you explained in the original post:

            1. Leaning in to gain leverage
            2. Standing tall and using it as more of a "peak contraction" type of movement

            Both have their place but I find that leaning in for leverage is limiting because you will eventually get to the point that your abs will struggle to support your upper body when the weight gets to be too big.

            I prefer to recommend (and use personally) the 2nd option so that it is more of a pre-exhaust for heavier, more basic/compound exercises.

            Skip


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            • #7
              Tricep Cable pushdowns

              Originally posted by Ken "Skip" Hill View Post
              There are basically 2 ways to do these, as you explained in the original post:

              1. Leaning in to gain leverage
              2. Standing tall and using it as more of a "peak contraction" type of movement

              Both have their place but I find that leaning in for leverage is limiting because you will eventually get to the point that your abs will struggle to support your upper body when the weight gets to be too big.

              I prefer to recommend (and use personally) the 2nd option so that it is more of a pre-exhaust for heavier, more basic/compound exercises.

              Skip

              I found another way to get that peak contraction you note is doing them with dual ropes, which I got from John Meadows, in semi-upright position. This seems to really allows for a strong strong contraction as it allows you to turn your hand and press back further with your tris without the rope interfering with your body.

              You can also lean into it and almost finish in a kickback position if you desire and really change the movement.

              http://youtu.be/LYv_Ww0WC0E

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              • #8
                Originally posted by mentalflex View Post
                I found another way to get that peak contraction you note is doing them with dual ropes, which I got from John Meadows, in semi-upright position. This seems to really allows for a strong strong contraction as it allows you to turn your hand and press back further with your tris without the rope interfering with your body.

                You can also lean into it and almost finish in a kickback position if you desire and really change the movement.

                http://youtu.be/LYv_Ww0WC0E

                Just something else for the toolbox...
                ^^^THAT is exactly what I was referring about. Most people push straight down or even down and way from their bodies. I notice tah twhen I push down and back until the bar makes contact with my upper tighs there is more tricep involvement closer to the shoulder in the "meat" of the long head
                2006 NPC SUPERIOR NOVICE AND OPEN MIDDLEWEIGHT CHAMPION
                2006 NPC MIDFLORIDA CLASSIC LIGHTHEAVYWEIGHT CHAMPION

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                • #9
                  ^ i love the dual ropes but honestly in a commercial gym its almost sacrilege to hog both ropes :P but the contraction is absolutely amazing

                  I personally use option 2 that Skip suggested and when the weight begins to break down my form and reps I switch to a straight bar and go to option 1. Keep hitting the arm and reintroduce a new movement to resurge strength and keep the pump moving.

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