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Overview
While similar to the pulley pushdowns, the pulley press works a slightly larger muscle group and allows for a pressing motion that stresses the entire triceps muscle group, especially the outer portion of the triceps. This exercise can be done with a variety of grips. The narrower grips will place more emphasis on isolating your triceps.
Setup
Several different types of attachments can be used for this exercise. Focus on using a bar that allows the hands to be close together and slightly angled downward on the sides. Regardless of the type of attachment used, you should take a narrow grip of 3-6 inches in order to place the greatest emphasis on the tricep muscles.
Many pulleys can be adjusted for height. Place the pulley at a location that’s above your head, then take the bar/rope attachment in your hands and step back with your feet at about shoulder width apart. Bring the bar downward to just below your chest muscles. Lean forward slightly so that the bar is just below your pecs and with your elbows bent out to the sides.
Movement
Use your tricep muscles to press the weight downward as you slowly straighten your arms. Squeeze your tricep muscles for a moment for peak contraction, then slowly allow the arms to bend out to the sides until the bar returns to the height of your lower chest muscles. Continue to lean forward throughout the set until the desired number of repetitions is completed. You can let the cable travel up and down on either side of your head.
Tips From the Trainer
You can try a variety of cable attachments and grip widths when performing this exercise. Remember that a wider grip will tend to move some of the emphasis of this exercise to the pectoral muscles.
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