Subject: SHRED your triceps with this cool, new pushdown exercise...
Tricep
pushdowns are a great "dessert" exercise...
You develop
the triceps with heavier movement such as presses
and dips, then you finish them off with pushdowns (and other
lighter exercises) to help bring out the shape of the muscle.
And the standard pushdown
is a very good exercise for the
triceps...but I've got a variation that forces MASSIVE tension
onto the tri's so you can get more bang for your buck with
each set of pushdowns you do.
It's done in a very particular
way...lying on an incline bench,
facing AWAY from the pulley. This is going to take ALL of
the possible cheating out of the exercise and force a monster
contraction on the triceps on every rep.
The setup is very straightforward...all
you need is a high
pulley, a pulley attachment (the straight or cambered bar
works best) and an incline bench. Set the incline to about
45 degrees then set the bench in front of the pulley with
the bench facing directly away from the pulley.
Lie down on the bench,
reach back overhead and grasp the
handle with an overhand grip, then bring the bar down
until your elbows are at your sides and the bar is at upper
chest level. This mimics the start position of the regular
pushdown, though your triceps are already under greater
tension just trying to keep the bar where it's at!
From that position,
do a full pushdown movement, bringing
the bar forward, down and around in an arc, squeezing the
triceps hard as you come around and puffing your chest out.
When you get to the
bottom and your arms are straight and
locked out, try to push your arms even further down towards
your feet to maximize the contraction on the triceps. Hold and
squeeze the triceps HARD for a few seconds here.
Let the bar up slowly, stopping
when the bar is about level
with your forehead.
This version of the pushdown
is extremely effective because
the angle and direction keeps your triceps under constant
tension throughout the entire movement. Your triceps
NEVER get a break. They will be, almost literally, screaming
by the end of the set.
Lying on the incline bench
also removes the lower back
stress that can occur with the traditional standing pushdown
(especially when done using heavier weights). When you
do this new version of the pushdown, the weight actually
forces you down onto the bench rather than sending torque
into your lower back.
In addition, the position
your arms and body are in at the
bottom of the pushdown results in an extremely powerful
contraction of the triceps.
For a unique variation,
try pushing the bar away from your
body as though doing a press with the bar as you do the
pushdown. This adds a very different and beneficial
element of tension to the triceps.
---
The triceps are eye-catching
muscles when fully
developed…a set of well-defined horseshoe
triceps command attention. This exercise will carve
those out for you. I like to use this exercise either as a
finishing movement (after the heavier pressing work is done)
or as a pre-exhaust exercise, done immediately before a
heavier press.
If you'd like to see this exercise in action, click
here to watch it on YouTube...
(be sure to subscribe to my
channel while you're there, if you haven't already!).
If you're interested in
learning more cool arm exercises like
this one, definitely check out my book "The Best Arm
Exercises You've Never Heard Of"...
Guys,
click here to get massive, ripped arms...
Ladies,
click here to get tight, sculpted arms...
Enjoy!
Nick Nilsson
The "Mad Scientist of Muscle"
P.S. If you know anybody
else who might benefit from this
information, feel free to forward this email to them!
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Plain text links from this email
http://www.fitstep.com/best-arm-exercises/best-arm-exercises.htm
http://youtu.be/O7HIgtG_yAA
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