If you’re using the rope, there’s no need to bring your hands behind your hips, or to twist your wrists at the bottom. If you’re using the V-Bar, try to slightly lean forward if you can’t fully extend because the bar is hitting your thighs. What Is Proper Form For The V-Bar & Rope Variations? Some will say the rope offers more range of motion (ROM), but at the end of the day, as long as you can fully extend your arms (because that’s all full ROM is), you’re still doing the exercise properly. As for the V-Bar and the rope, these attachments give you a bit more freedom and help reduce stress on your elbows and wrists. So you’re basically forced to use proper form. If you were to use an underhand grip, you’ll notice right away that this variation makes your form much stricter, because you can’t get on top of the weight like you could when doing the overhand version. I have mentioned this many times before when discussing my cheat and recover training. At the end of the day, you should just pick the variation you feel like you are gaining the most benefit from, and that mainly has to do with form vs weight.įor example, if using an overhand grip, you will be able to cheat on the concentric portion of the movement for a bit more intensity on the eccentric portion. So the question then becomes, why do people choose to do multiple variations of this movement in the same workout? Well, the answer is just misinformation. So this means whether your hands are facing up or down when performing this movement, as long as your elbows and shoulders stay in the same position, you’re training your triceps, whether your hands are facing up, or facing down. Unlike the biceps which are responsible for elbow flexion AND rotation (supination). The function of the triceps is only to extend the arm. In order to maximize muscle growth, your focus should be on heavy compound movements like the close-grip bench press or dips, because these are the kinds of exercises that allow you to REALLY overload your triceps for future growth. The last thing you want to do is spend too much time here, because you think you need to utilise different variations of this movement to properly train your triceps, and this is for a few reasons. Should Pushdowns Make Up Most Of My Tricep Training? Now pushdowns are great for isolating your triceps, and in most workouts are either used as a warm-up exercise to get the elbow joint and triceps ready for a heavier compound lift, like dips or close-grip bench press, or at the end of the workout as a burnout to finish them off. Today I’m going to help clarify for you the best way to train your triceps when performing pushdown movements.
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