the rope tricep press is a very high frequency fitness movement, when it comes to arm training many people think of one is barbell curls and the other is tricep presses.
The rope tricep press is a great elbow and tricep warm-up. It is also great to use at the end of a workout because it isolates the triceps, especially the short lateral head. As a result, you can stimulate all three heads of the triceps and get a good sense of peak contraction.
This movement has a special equipment area in the gym, or you can use the latissimus dorsi pull-down machines.
techniques and tips needed for the rope triceps press down
how to do a rope tricep press?
Starting position: Stand facing the pulley machine with your knees and hips slightly bent and your torso leaning slightly forward. Hold the y-shaped rope handle with both hands in a neutral grip. The forearms should be at a 45 degree angle to the floor, with the upper arms and elbows close to the body, in a straight line. Lift your head and chest. This is the correct starting position for the triceps press down.
Movement: Slowly and smoothly straighten your arms, pulling the rope towards the floor and towards your thighs, always controlling the movement, keeping your elbows close to your body until the muscles are fully filled with tension. At the end of the exercise you can stretch the rope out to the sides, which will stimulate the short head of the triceps.
positive grip curl bar triceps press down
tips and tricks
remember to use enough weight and keep a constant tension on the rope. The rope must move smoothly and must not be pulled down suddenly.
The body (torso, hips, legs) remains perfectly still. Only the small arms (forearms) move in an arc outwards and downwards to the legs.
The angle of the spine is parallel to the path of the rope.
Keep your elbows away from the sides of your body.
Try not to shrug or round your shoulders.
Do not lean backwards.
Common mistakes: Moving the elbows so as to get help from the back muscles and gain momentum, pulling the elbows down without moving them close to the body, too short or too long a range of motion, bending or extending the wrists.
target muscles
this movement effectively works all the heads of the triceps, although the long head is trained slightly less. If you want to work this head more, you can bend your back and shoulders and move your arms forward. Some people will bend their wrists with the elbows fully extended. This does not help the triceps and may be counterproductive.
Main muscles: Triceps
stimulating muscle: Elbow muscle
antagonists: Biceps, brachialis, brachioradialis
movement variations
this is a basic movement for the triceps, which form the bulk of the upper arm. You can use a rope (y-shape), a v-bar (triangle bar), a short straight bar or a handle (if you have uneven arm development, train one hand at a time) to complete the triceps press down. The triangle bar is better than the straight bar in that it puts less stress on the elbow. The basic principles of each movement are the same. The elbow joint acts as a fulcrum and should not be moved sideways.
variations of the triceps downward press: Using ropes, triangle bars, short straight bars and a spin-forward grip (palms down) emphasises the lateral head of the triceps, while a spin-back grip (palms up) trains the long inner head. Switch your hand to a neutral grip (thumb up) with an angled v-bar, which trains all heads of the triceps in the same way. The ropes can be more powerful with a rotating forward grip, which is for the outer triceps head.
reverse grip triceps press down
one-arm rope triceps press: Work one arm at a time with the d-handle, using a forward or reverse grip to concentrate on muscle isolation. However, there is no difference in the muscles trained. Due to the position of the body, most people will do more than half the weight than when using both arms.
1. The rope triceps press down is an effective isolation movement that trains all the heads of the triceps. It is suitable for beginners and high level gym goers.
2. Unlike barbell or dumbbell triceps movements, which change resistance during the course of the movement, the rope has an even resistance throughout the movement.
v-bar triceps press down
3. You can use a short straight bar or a v (angled) bar for tricep presses. However, using a rope will give you a small advantage at the end of the movement, which is a longer reach. It can be done with a neutral grip, but your grip on the rope may be weaker and more uncomfortable than with a barbell.
4. Finally, working the triceps with a pulley is less damaging to the elbow joint than with self-weight (e.g. Doing push-ups), dumbbells, barbells or other types of equipment. The complex structure of the pulley reduces the stress on the joint and is gentler.