If you’re after bigger arms, Dorian Yates has some strategic advice to get you there. In a recent Instagram reel, he offered guidance on how to maximize results on the tricep pushdown without putting unnecessary strain on the connective tissues and tendons. 

During his prolific tenure as an IFBB Pro, Yates was a trailblazing mass monster, who managed to go undefeated in his Mr. Olympia reign of six years. He crushed dreams on the sport’s greatest stage thanks to heavy-duty high-intensity training inspired by the late Arthur Jones and Mike Mentzer. 

In retirement, Yates is the picture of health and longevity. He boasts a jacked back, huge legs, and a well-balanced physique at 62 years old. Whether he is privately training individuals or offering tips online, his knowledge of exercise and nutrition is needed in a community fraught with fads and misconceptions. 

Dorian Yates’ Tricep Pushdown Tip That Keeps Unnecessary Strain Off Connective Tissue and Tendons

For anyone who has challenged themselves on triceps pushdowns, nagging elbow pain often rears its head. This has prompted bodybuilding legend Dorian Yates to offer solutions. First, he advised lifters to adjust the pulley to the mid-chest level to save their tendons. He prefers to overstretch at the top of each repetition. 

“I think lower to mid-chest level, because if you go too high, I don’t really think you get any more muscle, it’s just putting kind of unnecessary strain on the connective tissue, the tendons, and so on. So, I tend to overstretch at the top.” 

As for the bar, Yates says to use whatever is comfortable, although he prefers a curved bar because it feels better on his wrists. 

“Whatever is comfortable. You’re pushing through the bar, I like it to be a little curved because I feel it better on the wrist but really, it’s an individual thing. As long as you’re doing the move and contracting, you could use a straight bar, you could use a curved bar. I prefer with a little curve just because it’s nicer on the wrists” shares Dorian Yates. 

He specifies that rope pushdowns produce a different contraction, but he believes it weakens the movement. 

“Rope is a different contraction. You probably get a little more peak contraction but it’s weakening the movement. 

Injury prevention has been among Yates’ top priorities since stepping away from the stage. To ensure his body stays loose and healthy, he has begun using Pilates workouts. Not only does he credit the routine for helping with mobility and flexibility, but he said it also reduces the chances of injuries. 

In addition, he offered an ultra-useful tip that strengthens the rotator cuffs and protects the shoulders during workouts. Yates implored his followers to hang from a bar for one minute three times before diving into a more intense training program, which he says will help prevent injuries or accidents. 

Yates’ advice on training is second to none considering his record against the best. Next time you’re hitting arms at the gym, try incorporating his tips to maximize results on tricep pushdowns!