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1. Standard Pressdown - Press straight down with elbows fixed → Triceps Overall 2. Rope Overhead Triceps Extension - Extend from behind the head → Long Head 3. Rope Pressdown - Press down and spread the rope → Lateral Head + Triceps Overall 4. Reverse-Grip Pressdown - Use an underhand grip → Medial Head 5. Close-Grip Pressdown - Press ...
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