How to Do
How to Do Triceps Pulldown to Lateral Jump
The triceps pulldown to lateral jump should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the triceps pulldown to lateral jump.
Beginning
Beginning Triceps Pulldown
1. Start with the feet shoulder width apart and pointing straight ahead, knees are bent and the chest remains high during the movement.
2. Begin with a thorough dynamic warm up before starting this exercise; This engages the nervous system.
Movement
Triceps Pulldown Movement
1. This movement utilizes a side hop in combination with a rope triceps pushdown.
2. Start off to one side of the cable machine and ensure that you have enough room to jump side to side and that the cable piece is designed for multi-planar use.
3. Perform a triceps pushdown (for description see triceps pushdown in the exercise library).
4. As the weight is being decelerated, hop to a comfortable distance to the opposite side.
5. As you land, transfer the down force into another triceps pushdown.
6. Repeat side to side for the desired number of reps.
7. This exercise should flow from side to side. Moving through the elbows, shoulders, and trunk is recommended.
Benefits
Triceps Pulldown Benefits
As the secondary muscle group for most mass-building actions like bench press, push press, push ups, and dips, the triceps pushdown can aid to develop upper body arm growth, improve overall pressing strength, and eventually improve performance of the shoulders and chest muscles.
