Training With Shawn Rhoden - Tricep Pressdown: One of the best mass building exercises for the triceps, the tricep pressdown works the entire triceps and places constant tension on the muscle due to the use of the cable pulley. To start the exercise, attach a V Grip handle on the pulley machine and slowly bring your arms down until your elbows make a 90 degree angle. Keeping your elbows close to your side, slowly extend your arm until your arms are straight. Pause before slowly returning back to the start position. Aim for 3-4 sets of 10-12 reps with 60-90 seconds rest in between sets. Shawn Rhoden - IFBB Pro & Nick Jones - World Bodybuilding Champion.