Last time, our “great technique” series looked at the benefits of properly performed bicep curls. Let’s stay with this “well armed” theme as we turn to the back of the upper arm – the triceps.
Remember the Chinese Cat! Keep those elbows and wrists fixed to help tone those triceps
While men often focus on their biceps, women tend to have more issues with their tricep region. The common problem of “bat wings” or “bingo wings” is one of the unfair problems that can blight the fairer sex. Extra flesh hanging down from the upper arms can result in a lack of body confidence, long sleeves and a sarong on the beach.
But help is at hand, and toning up the triceps isn’t difficult with some regular training and, of course, good technique. Whether you are using hand weights in the gym or at home, a barbell, a TRX, doing tricep dips or, in this instance, using a high pulley resistance machine, the principle is exactly the same.
Keep those elbows and wrists fixed. Just like a Chinese lucky Cat.
Most people will have seen a figurine of a maneki-neko in a Chinese shop. Actually a Japanese welcoming cat, these figures have a raised paw, which waves up and down. It moves from the elbow joint, which is fixed by the cat’s side, and its paw doesn’t bend.
Hence the Chinese Cat is an easy way to remember what to do with your elbows and wrists. Keep them locked in the same position and let the lower arms do all the moving. That way the triceps are isolated and do all the work.
So, to the high pulley. You can stand either facing away from the weight stack or towards it. There are pros and cons for both. Facing away is naturally easier in terms of good posture and focusing on the triceps, but you can’t see what the weights are doing.
Good pushdowns: elbows and wrists fixed, cable vertical, to work the upper arms
Facing the weights means you need more core control to maintain your posture and support your back, but you can see the weights moving and so control the exercise more easily. It is entirely up to you, but just ensure that the cable you are pushing down remains almost vertical.
With the stomach muscles braced, reach up and take an overhand grip on the bar with the hands about shoulder-width apart or slightly narrower. If you suffer with any wrist problems, perhaps using a V- or horseshoe-shaped bar or rope grips might be more comfortable options as there is less stress placed on the joints.
With a controlled movement, pull the bar down until it is level with the chest, and ‘fix’ the upper arms into the side of the body.
Ensure the cable is almost vertical, the body is upright, with the stomach muscles tensed and the knees slightly bent. Place the feet about one-and-a-half times hip-width apart. You can now begin.
Push the lower arms down until they are almost fully straight but not locked out, to avoid straining the elbow joint. As we said, avoid any excess wrist movement. Remember to keep those wrists ‘fixed’. And keep the back in an upright position throughout the exercise, with the stomach muscles braced to support it.
Bad pushdowns: using the upper body weight is cheating! Don’t waste your time – or injure yourself
Avoid leaning forwards as the upper body weight will help push the bar down rather than the triceps alone. This means more resistance can be applied, which might look and feel rather impressive, but it is less effective in strengthening and toning the triceps.
Worse, it could also result in injury, as there might not be enough muscular strength to control the movement on the way up. It’s cheating, and not worth it on any level!
Return slowly to the starting position, without the weight touching the stack and repeat. Keep the movements smooth and continuous. Like all resistance exercises, the control involved is what makes it more effective in working the muscles and avoiding injury.
A final reminder: ensure there is no movement of the upper arms. Only the lower arms should move with the elbow joint as the pivot, keeping the elbows close to the body.
Remember the Chinese Cat! It could be very lucky for your triceps.
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