Exercise Database

Cable Tricep Pushdown

Cable Tricep Pushdown

  • This primarily hits the Lateral and Medial Heads.
  • Initiate the movement with elbow flexion and extension.
  • Make sure you straighten the arms fully to hit the triceps best.
  • Good finisher exercise to end a session.
  • Keep elbows at the side, abs tight, body upright.

Cable Tricep Pushdown (Reverse Grip)

Cable Tricep Pushdown (Reverse Grip)

Image Credit: @PJPTPerformance
  • This primarily hits the Long and Medial Heads.
  • Elbows in but slightly in front of the body. Slight forward lean.
  • Use a lighter weight as there is more elbow stress.
  • Pause at full extension.
  • This is a good finisher with 15-20 reps.

Chest Dips

Chest Dips

chest dips

  • A forward lean will place more work on the chest muscles.
  • To keep the weight forward, shift the legs forward in an open “L” body position.
  • Squeeze the abs to make sure your legs stay in front of you.
  • Drop the shoulder to slightly below elbow height.

Chest Press Machine

Chest Press Machine

chest press machine

  • Set the seat so handles are at chest height.
  • If possible, set the handles forward so you don’t need to start with your elbows too far behind you.
  • Wrists stay straight the whole time, elbows never above wrists.
  • Breathe out as you push and breathe in as you return it.

Close Grip Lat Pulldown

Close Grip Lat Pulldown

close grip lat pulldown technique

  • Keep elbows and arms tight to the body.
  • Pull the handle down to middle chest.
  • Upright (seen) for middle back development.
  • Slight backwards lean for Lower Lat thickness.
  • Don’t use momentum.

Concentration Curls

Concentration Curls

concentration curl

  • This hits the Long Head of the bicep.
  • Really focus on feeling the contraction of the muscle.
  • Don’t move your shoulder to accommodate a weight that’s too heavy.
  • Make sure you fully extend the arms at the bottom of the movement.
  • You can use this as a finisher.
  • You can squeeze extra reps out by using the free hand to help the concentric (up) phase, then lower without it.