Tricep Workout Fix (SEE FASTER RESULTS!)

How athletes build sleeve stretching arms fast…

the tricep push down a staple of most tricep workouts but are you doing it the right way today we’re going to find out what’s up guys Jeff Cavalier athleen x. com the tricep pushdown it’s probably a staple of your tricep workout or it should be at least because it’s a great exercise for targeting the backs of our arms but are you doing it the right way so today what I wanted to do is put together a video to see and to show you and actually give you sort of our future modification of this what could we do to maximize the effects given what I’m going to tell you about the exercise well it starts with looking at the exercise itself and seeing what the differences are I’m sure guys you’ve seen plenty of people do this exercise a lot of different ways forget about the attachment you put on here this is sort of irrelevant to what we’re going to talk about because we don’t necessarily care what’s going on with our hands we just want to know what’s going on at the elbow and the elbow guys is simply a hinge joint meaning it will open and close that’s all it does it doesn’t allow for a lot of uh rotation or lateral movement it simply hinges up and down so that being said the tricep obviously is going to extend the elbow and then let it obviously eccentrically Bend back up what you’ll see though and what I want you to concentrate on here is the position of my body in relation to the rope in this case when’re doing the exercise you’ll probably see a lot of guys do the exercise like this actually put the Rope right up next to him and kind of do that elbows flare up to the side pushing down okay doing that now the problem here and there’s not necessarily a huge problem as you’re going to see but there’s not just tricep work going on there there is a lot of chest involvement it’s actually sort of a standing uh C almost a crossover right because what we’re doing here is we’re coming here and pushing down all right here and pushing down we’re getting a lot of chest involvement that’s why a lot of guys will load up the weight when they do that thinking that they’re really pushing a lot of weight with the triceps themselves are not taking a lot of that effort that you know they’re passing it on to the chest so is that a good thing hold on we’ll determine that the next thing is you’ll see guys standing a little further away or you’ll see guys standing even further away well here’s the difference whenever you try to figure out what’s going on in exercise you should try to determine where is the lever in relation to the line of resistance and what effect that has on the muscle now it’s a little bit remember guys said a few videos back it’s physics [ __ ] it’s another one of those things okay but I’ll try to make it as easy as I can physics right we have our lever arm in this case the lever is our forearm the muscle that is controlling the lever is the tricep the line of resist resistance is going to be the angle of your cable right here okay when a lever is parallel to the line of resistance you will have the least amount of resistance on the muscle itself when a lever is perpendicular straight into the line of resistance you will have the most amount of resistance on the muscle so let’s go back and look at those two variations straight up front here forearm is pretty much perpendicular right here to the line of resistance that means at this point the triceps are getting the most amount of work which would be the beginning part of the range of motion okay but when I go down to the bottom forearm is parallel to the line of resistance that means there’s very minimal resistance here on the triceps when I stand really close yeah they’re Contracting but I can stay here all day okay on the contrary if I go out far further away the line of resistance is now on an angle my forearms are almost parallel to the line of resistance it’s not hard to initiate the movement from here but when I get to the bottom you can see that my forearm is now perpendicular again to the line of resistance meaning there’s a lot more effort being done by the triceps in this position why is that really good because for you guys that are familiar with how much I talk about strength curves that’s Peak contraction and Peak resistance lining up together okay at the end of the movement now what does that mean is there one right way or one wrong way no not necessarily because it’s good to have resistance in the beginning part of a range of motion and to also have Peak resistance at the end of a range of motion so you’re basically matching strength cures that’s when you’re going to put the tricep through its most work so as we do at athleen X what if there’s a way that you can create a matching resistance curve with the one exercise and not have to switch devices or change anything during the middle of the rep other than your body position we can do that basically what you want to do is get up on one foot okay toe back here and what we’re going to do again reach it back far you’re going to basically get your hands in tight uh up close as you push down you’re obviously using the peak resistance and the triceps with a close position and then as you go down you want to lean back and pull your arms down so as I came down I changed the angle resistance on the cord here so that now my triceps are engaged I slide back in down and I rock back okay up down and I rock back up down and rock back okay so we’ve got a way to match the resistance curve just by changing the orientation of our body the key here though guys is an exercise is just an exercise when it’s on paper it becomes an effective tool for getting you bigger stronger and better when you do it properly so you guys know as a physical therapist I find it very important to teach you guys how to do these exercises so you can get the most out of it and in fact in athlan X with my whole system I want to make sure you’re getting the most out of it so you’re not just doing things that are on paper you’re actually getting workouts in each and every time that are maximally effective for getting you better each day all right guys let me know how you do the tricep push down leave your comment below a thumbs up if you find it helpful in the meantime I’ll see you guys back here in just a few days with another video [Music] n