Overhand or Underhand Triceps Press Downs?

Triceps Press Downs

This may be the question that I’m asked the most in the gym, which one of these exercises will make my triceps bigger? You have to remember that the triceps muscle is three different muscles combined, the long head, the lateral head or outer and the medial head or inner.  These muscle heads run down the back of your arm and end in one common tendon that crosses at your elbow. All three of these muscles work in unison to perform the overall same function, the extension of your forearm. The long head also assists in extending the upper arm at the shoulder joint, such as when you’re doing pullovers.

Ok, with that explained now. What is the best way to build this muscle group? Since all three of the heads cannot be isolated with just press downs, changing up your grip is the best way to achieve massive triceps.  Changing from an overhand to underhand grip, adds to the stress of each individual muscle. The overhand grip stresses the lateral head which is the largest and most seen. This grip also allows you to use heavier weight because you can slightly involve chest and shoulder muscles. The underhand grip stresses the medial head of the triceps and isolates the movement directly into the triceps muscle.

The truth here is that both grips offer great benefits to the muscle group. Yes, overhand press downs hit the bigger more prominent muscle but, the underhand grip is the movement that gives them some added detail. You need to be involving both grips into your triceps routine to ensure your building big but, also defined triceps.

The Team at i-Supplements.com

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