Elite Physique The New Science of Building a Better Body

Triceps Press-Down
ISOLATION
The triceps press-down trains all three heads of the triceps muscle but emphasizes
the lateral head, which helps give the “horseshoe” look when viewed from the side.
Performing this exercise with a cable set on the high pulley position is a good option,
but a band is even better. Using a band matches the strength curve of the movement,
meaning the band has the most tension where you’re naturally strongest (i.e., arms
straight) and the least tension where you’re naturally weakest (i.e., elbows flexed).
HOW TO DO IT
1. Loop one end of a long resistance band over a secure structure higher than your
head. Loop the other end under your palms. Stand 12 inches (30 cm) away from
the overhead attachment, push your hips back, and slightly bend your knees.
Start with your elbows fully bent, next to the sides of your trunk, and your palms
facing down (see figure a).
2. Straighten your elbows until full lockout, and squeeze the triceps (see figure b).
3. Slowly return to the starting position, keeping your elbows against the sides of
your torso, and repeat.
a
b
ADVANTAGE
This exercise emphasizes the lateral head of the triceps, which helps create a “horseshoe”
shape.
COACHING CUE
Keep your elbows against the side of your trunk throughout the movement. People will
often let their elbows shift forward when the arms are bent.
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