The Ultimate Band Pressdown | Breaking Muscle
I surely wish to give credit score the place credit score is due for this workout. I didn’t invent it however I did be told it from Kassem Hanson. It is an outstanding triceps builder. When I noticed him demo the workout I believed, “That’s brilliant! Why didn’t I think of that?”
The workout is deceptively easy, however there are a sequence of sensible components that come in combination to make it so efficient.
- It suits the muscle mass power curve.
- It counteracts an all too commonplace methodology flaw.
- The set-up creates a steadiness.
- It minimizes harm as it strains the pressure up between your shoulders and elbows.
If we read about a immediately bar triceps pressdown it has a couple of issues. At lockout folks have a tendency to have to raise and roll their shoulders place to complete the elevate. This shifts rigidity clear of the triceps. As the set is going in this has a tendency to develop into extra of a subject because of fatigue.
The fatigue manifests in two tactics. Obviously, the triceps are drained however so too are the decrease traps. The decrease traps play a a very powerful function in stabilising the shoulder blades. When they get drained they may be able to now not keep watch over the shoulder blades.
As a end result, by way of the tip of a collection it’s common to look folks rounding and shrugging their shoulders—and the usage of a ton of frame English to transport the load. All of which does 0 for triceps enlargement, however does educate your ego and beat up your elbows.
A Fix to Shoulder Instability
To beef up at the problems created by way of the immediately bar, folks regularly use a rope attachment to permit for extra freedom of motion. This approach the arms can transfer aside extra naturally on the finish of the variability. This is helping stay the elbows wholesome, but it surely doesn’t repair the problems with shoulder instability.
To repair those problems you wish to have to reach 3 key issues:
- Create a place the place you’ll stabilize the shoulder blades and advertise entice 3 activation.
- Align the pressure via shoulder, elbow, and wrist in order that no over the top pressure is placed on any of those joints.
- All of the above packaged in combination into an workout that fits the power curve of the triceps.
The Ultimate Band Pressdown does all of this stuff and it approach the burden is all focused in opposition to the triceps.
Specifically, the workout achieves this by way of:
- Doing the activity of the decrease traps so their power staying power does no longer develop into a proscribing issue. The bands anchor your shoulders in place and mainly give you an additional set of rubber band decrease traps.
- Allows a set-up bespoke on your precise frame construction. This facilities the resistance via your shoulder. You don’t seem to be mounted right into a place this is too slim or too huge on account of apparatus barriers. This is a matter most of the people will run into when the usage of same old cable attachments.
- Extension patterns just like the triceps pressdown, have an ascending power curve the place you get more potent all through the variability. Using bands suits this completely as a result of their rigidity will increase all through the motion.
The solid place, synthetic shoulder steadiness equipped, and resistance profile of this workout make it a fantastic triceps builder.