This exercise targets the medial head of the triceps, making it a valuable alternative in the training arsenal.
“You can’t use as much weight with this exercise as you can with palms down, of course, but that doesn’t matter to the results,” Yersky says. “Go for a hard, tense contraction on each rep and lock that upper arm in place.”
“I treat this as a heavy, all-out movement,” Yersky says. “I’ll do four to five sets total, pyramiding up to the full stack, and then beyond. I’ll either add a plate to the stack, or I also had special pins made that I can use to add weight to it.” The key to getting the most out of pressdowns, he stresses, is form. “Your upper arms don’t move, they stay at your sides. You pivot only at the elbow joint, and stop the upward motion when your arms are parallel with the floor.”
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