Friday, February 12, 2016

Triceps Push-Down (Machine)


Target MusclesTriceps (Especially the outer and medial heads),  Brachioradialis
Starting Position:
1. Sit down at a triceps push-down machine.
2. Place your hands on the handles, palms facing downwards.
3. Bring the handles down until your elbows are at your sides and bent at  about 90°.
The Movement:
1. Keeping your upper arms close to your body, press the handles down,  moving only your forearms, until your arms are fully extended.
2. Hold for a count of two; then slowly return the handles to the starting  position.
Tips:
• Keep your elbows fixed firmly at your sides throughout the movement.
• Do not lean too far forwards.
• Keep your wrists locked and your palms facing down.
Variation:
Parallel grip: If you hold the handles with your palms facing you, then you will work your chest a bit more than your triceps.