hi friends it’s Victor Costa peace
love and muscles hope you’re doing well here I am in the home gym effectuating a
couple of sets of triceps and I wanted to just go over some of the fundamentals
of this exercise that I think are very important as you can see I’m leaning in
toward the machine the only way to maintain this position is to stand about
three feet back from the base of the machine then of course I grab the
handles and I bring them down in a fixed position with my elbows in front of me
rather than at my sides I see a lot of people standing way too close to the
machine standing upright and rigid trying to work their triceps that’s not
going to work you’re gonna have to stand about three feet away from the base of
the machine grab the handle keep the elbows in a
fixed position and bend at the waist so that you can effectuate a proper tricep
press down as you can see I’m allowing the weights to come up naturally in
toward my forehead elbows are fixed as much as I can with this kind of weight
and I’m pushing from that position right leaning in toward the machine the rest
of my body is pretty relaxed to be honest I’m not standing upright and
rigid like I see a lot of folks doing and I’m really just trying to pick up
this exercise in my triceps what you can’t see is that my hands are
relatively relaxed and that allows the weight to be distributed right into the
tricep if I squeeze with my hands of course I’m gonna pick up all that energy
into my wrists my hands my forearms and I will probably pick up some of the
tension into my traps that’s just how it works
my hands are relatively relaxed I start pushing from the from the position when
the weights are toward my forehead try to keep my elbows in a fixed position
press all the way down as far as I can and then allow the weights to come up
and the tricep to stretch so there’s a concentric part of this movement and an
eccentric part of this movement the eccentric part of the movement allows
the tricep to stretch whereas if I’m standing upright and too close to the
machine I’m going to miss out on that entirely
so again stand about three feet away from the machine keep the elbows in
front of you in a fixed position keep the hands relaxed try not to absorb any
of the tension into the the neck and in the traps
when you relax your hands while holding the the bar you will feel the weight get
distributed right into the area that you want to work and now I wanted to finish
up this workout with some one arm extensions sorry that I have my hand
covering my my tricep but as you can see my elbow is upright in a fixed position
and I’m really just using that as my pivot point what you can’t see again is
that my hands are relaxed I’m trying not to pick up a lot of that tension in my
forearms and hands and I’m just trying to let that rest right into the tricep
especially when you bring the weight down into the eccentric part of the
movement right there that’s when you can really feel the weight get distributed
right into the tricep if you keep the hands relaxed so that’s pretty much it
guys keep the elbow high as you can and if as high as you can would really mean
perpendicular with the ceiling if you can do that because the further back you
are the greater the concentric part of the movement or the eccentric part of
the movement well really both if you if if you will a greater range of motion
again put your arms straight up in the air raise the elbow straight
perpendicular with the ceiling use that as the pivot point try to press up
straight and keep your hands relaxed now people used to say to me boy I wish I
had that part of my tricep I wish I had that now I want to remind you that we
are all the Vitruvian Man right underneath we all have the same
structure there is not one of us really that has a different set of physical
attributes on the inside than someone else
what bodybuilding is is really just the allowing of that thing that we all have
underneath the Vitruvian to to come out and manifest right it’s not easy but it
is simple you got to apply a lot of hard work and consistency I’m finding that in
my life consistency is the most important part of the game all the
things that you do are cumulative rather than training for a year taking six
months off and then training for another year that doesn’t really work re picking
it up at another time just doesn’t work if you have to
train at a slower pace train more frequently but don’t let a lot of time
pass right again everything that you learn is cumulative and so as you can
see I’m training to failure here I have not done a lot of work I’ve just done a
couple of sets but I did put all of my concentration and intensity into this
exercise and again if you’re doing this right you don’t need a lot of weight I
think that that dumbbell is probably about 20 pounds after the tricep
pushdown that was really all I needed to finish off this tricep workout so again
I believe that the key is always in the hands by the way when you come down the
eccentric part of the movement and you relax the hand you will feel the gravity
of that 20-pound dumbbell even if it’s light you’ll feel it but I prefer to
work with that and then if you can’t push the weight up then you can squeeze
your hand a little bit but try to keep the hands relaxed throughout the entire
movement really just using the hands as vehicles or tools or hooks in order to
get the energy into the tricep and I’m going to do a few more repetitions here
and again when you’re not working with a lot or you don’t have a lot of equipment
what you do is you make up for that in creativity in intensity by resting your
hands on any exercise you will suddenly take the hands out of it and you will
feel the gravity of the weights and these are wonderful tools the weights
are tools really for us to get connected with our body right the it’s just a
medium of how we get more in touch with our body and more connected with our
body so I hope you guys enjoyed the video I wish you all the best and good
health peace love and muscles please subscribe don’t forget to ding that
little Bell so that you can see new videos that are coming up and wish you
all the best in good health peace love and muscles take care bye bye