How to Do Reverse Triceps Push Downs
Nice arms are the product of hard work in the gym. Getting overall size and muscularity can be a bit difficult. Hitting all angles of your tricep muscles can only be achieved with various exercises. Perform a reverse tricep push down to target lagging tricep areas for overall definition.
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Instructions
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How to Do Reverse Triceps Push Downs
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1
Find the straight bar attachment and attach it to a high cable pulley rack. If you are using an adjustable pulley rack, then elevate it to its highest position or to a position where the pulley clip is right around your chin. Having the attachment too low will not allow for maximum effectiveness, as it will limit your range of motion. Find a weight you can handle for 8 repetitions.
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2
Stand in front of the cable so that your body is straight, right in front of the cable as it hangs down. You do not want to be leaning too far forward or too far back as this will reduce the effectiveness of the exercise. Stand with your feet shoulder-width apart. The attachment should be right in front of you--at about chest level or slightly higher.
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3
Grasp the bar with an underhand grip meaning palms facing up to the ceiling. Keep your upper arms tight to the side of your body so that your bicep muscles are touching the side of your chest. With your hands grasping the bar at chest level or higher position your body straight so that your back and abs are tight. This will be your starting position.
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4
Push the bar down so that the only part of your body that is really moving are your forearms and your hands. Keeping your upper arms tight to your body will make sure that your tricep muscles are doing most of the work. Push down to full extension until you feel your tricep muscles tighten and contract. Hold this position for a split second.
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Slowly raise your arms and return to the starting position. Repeat for at least 8 total repetitions. If you feel like your grip is slipping or that you cannot complete the exercise for at least 8 repetitions then you may need to lower the amount of weight that you are using.
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Tips & Warnings
Moving only your forearms and hands during this exercise increases the effectiveness of this exercise so keep the rest of your body prone during the movement.
Do not rock or sway during this exercise to avoid injury.
