Perkfitt
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Ladder Bodybuilding Coach
ASRV, Kaged Athlete
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gonna have to actually do the work. consistency over the short term fixes, always.
f*** your feelings. stick to the plan.
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keep stacking days. progress is inevitable
Every Tricep Exercise Worth Doing. Part 1: Press Downs ↘️
1️⃣Crossbody Press Down
The GOAT for long head bias. Keep elbows at your ribs or slightly behind, arms down, shoulders back.
🔀 1:1 Alt options:
Unilateral Press Down (with a cuff)
Tricep Rope / Double Rope Press Down
2️⃣ Standard Cable Press Down
Hits all three heads equally and effectively . Shoulders down and back, wrist stays on top of the bar, never flexed.
🔀 1:1 Alt options:
Incline press down (the bench takes core stability out of the equation so your triceps do all the work.)
⚖️ Honorable mentions
3️⃣ Tricep dip machine.
Stability and overload potential are unreal, but the shoulder movement limits long head contribution. Medial and lateral bias.
🔀 1:1 Alt option: Tricep Dips
Part 2 next. Save this one.
05/11/2026
Push Day💲 Freē week of this full program in bio
1️⃣ Machine Chest Fly✖️ 7–10 reps
🎯 Chest (mid/sternal chest bias)
2️⃣ Dumbbell Chest Press✖️ 5–9 reps
🎯 Chest (mid/sternal chest bias)
3️⃣ Unilateral Lateral Raise✖️ 6–10 reps
🎯 Side Delts
cuff ➖ code PERK10
Optional
🔀 Partial Lateral Raise✖️ 5-9 reps
🎯 Front Delts (shortened position)
4️⃣ Cable Overhead Extension ✖️ 6–10 reps
🎯 Triceps (medial, lateral head bias)
5️⃣ Unilateral Cable Press Down ✖️ 6–9 reps
🎯 Triceps (long head bias)
cargos ➖
supps ➖ code PERK
stop waiting. just start.
time’s gonna pass anyways. time to train with a plan 🆓 week of workouts 🔗 in b!0
if you’re gonna shoot a wave at someone, make sure no one is getting caught in the crosshairs, thank you.
🆓 week of the plan 🔗 in b!0
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