TRICEPS PUSHDOWN
TARGETS /// triceps (primary); chest, lats (secondary)
EQUIPMENT /// high-pulley cable and v-bar attachment
Build size and strength in your triceps by incorporating pushdowns into your program. This movement focuses on the long head of the triceps, which can tie the arms together beautifully with the back of the shoulders.
[1]Face the cable and grasp the v-bar with an overhand grip. Position your feet shoulder-width apart, keep your knees soft, and lean forward at a slight angle. Begin with the handle positioned at about chest-height.
[2]With your elbows close to your body, push the v-bar down until your arms are fully extended, then slowly control the bar back to the starting position.
TRAIN THE RIGHT WAY
DO: keep your upper body still and keep your shoulders back.
DON’T: lean over the cable, as this can cause your chest to do more of the work.
VARIATIONS
^ Kickbacks Lower the cable to chest height and use the handle attachment, or grasp the ball portion of the cable. Using a very light weight, grasp the cable with a neutral grip and lean forward at the hips until the upper body reaches almost parallel to the ground. Keeping your upper arm by your side, extend the handle straight back until your arm is fully extended.
Straight bar pushdown Attach a straight bar to a high-pulley cable. Grasp the bar with an overhand grip and perform the exercise as you would with the v-bar. (You can adjust your grip width to target different areas of the triceps. A wider grip tends to target the long and medial heads of the triceps).