The standard pushdown is a classic tricep exercise...this new setup allows you do it without pulley or a band, using just a barbell and a bench.
You'll be using a simple see-saw setup...a first-class lever made up of a barbell, a bench and some weight.
First, to set this exercise up, load one end of the bar with the bar on the floor. This makes it much easier to load and unload as if you try and load it with the bar already on the bench, the downward angle makes it easier for the plates to slide down.
I've got 90 lbs on the end of the bar here. Then just lift the unloaded end up and set it over the bench. I recommend setting it with the middle right over the bench. This will give you a good range of motion for the exercise.
Kneel down by the unloaded end and set your hands on the end of the bar. You'll notice that your hands are at angle...this means you will get uneven loading on the triceps. Remedy this by switching the way you face on the next set.
Then just perform a pushdown.
This mimics the mechanics of a cable pushdown very effectively, though the changing angle of the bar does take some getting used to.
On the next set, face the other way to keep it even.
As with the regular pushdown, focus on getting a hard squeeze at the bottom of the push.
You can also perform this exercise facing in at the end of the bar, with both hands on the end.
This hand placement will work the medial (inside) head of the triceps very effectively. The internal rotation of the arms at the shoulder puts them in the best position to contract.
Overall, this is a great way to isolate the triceps when you have limited equipment to work with.
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Want more unique and challenging exercises to work your entire body with simple equipment? All you need is just a barbell, dumbbells and a bench. Check out The Best Home Gym Exercises You've Never Heard Of!
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