(a) Using the Triceps, bring the bar down until it touches the front of your thighs and the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
(b) After a second hold at the contracted position, bring the bar slowly up to the starting point. Breathe in as you perform this step.
(c) Attach a straight or angled bar to a high pulley and grab with an overhand grip at shoulder width.
(d) Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the bar. This is your starting position.
Reverse Grip Triceps Pushdown-
(1) Slowly elevate the bar attachment up as you inhale so it is aligned with your chest. Only the forearms should move and the elbows/upper arms should be stationary by your side at all times.
(2) Facing the bar attachment, grab it with the palms facing up at shoulder width. Lower the bar by using your lats until your arms are fully extended by your sides. Elbows should be in by your sides and your feet should be shoulder width apart from each other.
(3) Start by setting a bar attachment on a high pulley machine.
(4) Repeat for the recommended amount of repetitions.
Cable Lying Triceps Extention-
(a) Flex the triceps as you lift the bar back to its starting position. Exhale as you perform this portion of the movement.
(b) With your arms extended, position the bar over your torso. Your arms and your torso should create a 90-degree angle. This will be your starting position.
(c) Lie on a flat bench and grasp the straight bar attachment of a low pulley with a narrow overhead grip. The easiest way to do this is to have someone hand you the bar as you lay down.
(d) Hold for a second at the contracted position and repeat for the recommended amount of repetitions.
Reverse Grip Triceps Push Down-
Jump right into this next exercise to keep the blood flowing through your triceps. Swap out the ropes for a curl bar and change to an underhand grip to emphasize the long hand of the triceps. As with the push-down, give your triceps a good squeeze at the midpoint of each rep. This time, focus on the back side of each arm, slowly extend all the way down, and squeeze as hard as you can to hit the tricep longhand. On the way up, slowly stretch out your triceps again.
Triceps Push down with rope attachment-
Increase the TUT on this exercise by making sure to get a good squeeze at the bottom of the movement, then taking your time to get back up. Your first set is going to feel a little bit lighter, your first two sets are going to be almost like warm-up sets. But prepare your third, fourth, and fifth sets are really going to burn.