When training, many bodybuilders only rely on their own understanding to train. As a result, the training effect is not satisfactory, which will waste a lot of time and energy. Therefore, we'd better take a look at the relevant points of this action before training. Rope push-down is a good training exercise. How to train it better? Let’s talk about it together today.
Action details
1. Lean your body slightly forward.
Because our training focus is on the triceps brachii, in order to avoid compensation from other muscle groups, it is more recommended that you choose a "body slightly forward" angle to complete the movement. When standing upright, when we press down to the lowest point, our arms are completely straight. At this time, the bones are actually used to support the weight, and the triceps are in a resting state with minimal tension, so the peak contraction does not feel good. When the body is tilted to a certain angle, the tension can still be felt in the triceps at the lowest point of the movement. This is all due to the free and flexible angle adjustment of the rope, which is unmatched by other fixed training equipment.
2. Keep your upper arms close to your body.
The choice of grip will affect the position of the arm. When you choose a straight bar or a curved bar for pull-down movements, whether you hold it with an overhand grip or an underhand grip, the grip distance is wider than that of the rope, and you need to turn your wrist to grasp the handle. When the weight is heavier, it may put pressure on the wrist and shoulder joints. When choosing to hold the rope oppositely, our upper arms are closer to the body and the elbows are in a clamped state. In this state, we can pull the rope to a lower position. The longer movement stroke will help improve the sensitivity of the triceps and focus on the contraction of the triceps.
3. "Second squeeze" at the lowest point.
The process of pressing down the rope itself is squeezing the triceps brachii. When using the rope to complete the action, you can add a small detail: when the rope is pressed down to the lowest point, open your hands laterally to the left and right sides respectively. The lateral head of the triceps brachii is more stimulated, making it easier to increase the pumping feeling of the arms during training.