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Incline Face Away Pushdowns For Increased Tricep Contraction

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The pushdown is, of course, one of the standard exercises for developing the triceps. This variation puts a very powerful tension on the triceps. Not only do you have to do the exercise but the direction of pull from the high pulley means you also have to exert constant tension in order to keep your arms down at your sides. This is a great exercise that will set your triceps on fire!

First, set an incline bench in front of a high pulley with the bench facing away. You can use any attachment with this - bar, rope, triangle bar, etc. Lay back on the bench and reach back overhead and grab the attachment.

Incline Face Away Pushdowns For Increased Tricep Contraction

Bring the cable down and in front to the start position you would normally begin the pushdown exercise. Keeping your arms at your sides, do the pushdown, coming around to the bottom. Squeeze the triceps very hard at the bottom.

Incline Face Away Pushdowns For Increased Tricep Contraction

At the bottom, try to push your shoulders down as though you are trying to push the attachment onto your thighs.

As you're doing the exercise, let the cable come down on either the left or right side of your neck.

Complete the full set of reps, let the bar back up overhead and set it back down.

For an extra hit to the long head of the triceps, you can let the arms come up a bit at the top of the movement. This turns the top into a bit of a pullover movement, increasing the activation of the long head of the triceps.

Incline Face Away Pushdowns For Increased Tricep Contraction

 


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