Among the many muscle-building movements, the rope push-down is a good movement for triceps training. This action is simpler and easier to learn than other actions, and the training effect is relatively ideal. Next, we will talk about the essentials and precautions when practicing rope push-downs.
Key points of the rope push-down
Knees slightly bent, body bent forward, waist straight , hold on to the rope, relax your wrist joints, sink your shoulder blades, and rotate in the second half of the movement to better feel the contraction of the lateral head.
Points to note when doing rope pushdowns
1. The position of your feet
Many people may not have noticed this. There are all kinds of stances, most of them are with feet together. Of course, this stance cannot be wrong, it is OK, but it is recommended to support the front and rear feet separately, because when we press down, due to the weight of the pull-down machine The reason is that our body will lean forward involuntarily. This kind of stance can bring the center of gravity of the body closer to the point of exertion, so that the stability of the movement can be improved accordingly. Of course, this stance is not absolute. We can adjust it according to our own needs. It is also okay to stand with your feet side by side.
2. Lean your body slightly forward
It can be said that many people do not do this well. When I press down, I can lean my body slightly forward, but I cannot lean too much. To keep your center of gravity neutral, bend your elbows inward when leaning slightly forward. This angle will be more difficult to do than when you stand completely upright, and will stimulate the triceps better.
3. The choice of handles should be diverse
We may always choose one handle and are unwilling to change it. In fact, different handles and holding methods are different for us. The stimulation of the triceps brachii is different. We should choose a variety of options. Different handles can change the grip and wrist angle, so as to achieve a more comprehensive development of our arm muscles.
4. Keep the upper arms close to the torso
The core point of the movement lies in this. Our elbow joints must always clamp the ribs (the upper arms are fixed) and cannot move forward or backward! Because at the bottom of the movement, many people cannot control the weight of the rope well. Moving our arms forward or backward will cause force compensation on our shoulders, affecting the effect of our triceps training.