TRICEPS PRESSDOWN

Stand in front of the band anchored in front of you at about waist level. Grab both ends of the band with one hand (palm facing in) and bend over at your waist so that your torso is between 45 degrees and parallel with the floor. Stagger your feet slightly for balance and begin with your working arm bent at 90 degrees, your upper arm parallel with the floor and your elbow in tight to your body. Place your non-working hand on your knee for support. Keeping your upper arm stationary, contract your triceps to extend your elbow until your arm is locked out. Squeeze the contraction for a count, then return to the start position.

Anchor the band to a high point above you. Stand facing the band and grab the handles with a supinated/reverse grip (palms facing up when the elbows are bent). Begin with your forearms just above parallel with the floor and your elbows in close to your sides. Keeping your elbows in, contract your triceps to extend your elbows until your arms are fully extended, maintaining the reverse grip throughout the movement. At the bottom, squeeze your triceps for a count, then slowly raise your hands back to the start position.

Anchor the band to the highest point possible. Kneel on the floor facing the band and grab both ends of it with a neutral (palms facing each other) grip. Begin with your forearms just above parallel with the floor and your elbows in close to your sides. Keeping your elbows in, contract your triceps to extend your elbows until your arms are fully extended. At the bottom, squeeze your triceps for a count, then slowly raise your hands back to the start position. This exercise can also be performed in a standing position if your setup allows.

Anchor the band to a high point above you. Stand facing the band and grab the handles with a supinated/reverse grip (palms facing up when the elbows are bent). Begin with your forearms just above parallel with the floor and your elbows in close to your sides. Keeping your elbows in, contract your triceps to extend your elbows until your arms are fully extended, maintaining the reverse grip throughout the movement. At the bottom, squeeze your triceps for a count, then slowly raise your hands back to the start position.

START: Stand facing a high-cable pulley with a single-handle D-grip attached to it. Your feet should be spread about shoulder-width apart and your knees slightly bent. Grasp the handle with your right hand using an underhand grip and hold it at chest level with your elbow tight against your side.

MOVE: Keeping your elbow stationary, straighten your right arm until it is fully extended. Pause at full arm extension and flex your triceps, then slowly return the handle to the start position. Complete as many reps as desired then repeat on the left arm.

START: With a slight bend in your knees, stand facing a high-cable pulley with a short straight bar attached to it. Your feet should be spread about shoulder-width apart. Grasp the pressdown bar with an underhand grip and hold the bar at chest level with your elbows tight against your sides. MOVE: Keeping your elbows stationary, straighten your arms until they are fully extended. Pause at full arm extension and flex your triceps, then slowly return the bar to the start position. *Note: this exercise can be done with an EZ-bar attachment.

Anchor the band to a high point above you. Stand facing the band and grab both ends of it with a neutral (palms facing each other) grip. Begin with your forearms just above parallel with the floor and your elbows in close to your sides. Keeping your elbows in, contract your triceps to extend your elbows until your arms are fully extended. At the bottom, squeeze your triceps for a count, then slowly raise your hands back to the start position.This exercise can also be done kneeling on the floor (instead of standing) if your setup requires it - ie, your anchor point is too low to accommodate standing pressdowns.

Start: Secure a rope attachment to a high pulley cable. Stand facing the weight stack and grab the bar with a shoulder width, overhand grip. Begin with your forearms just above parallel with the floor and your elbows in close to your sides.

Execution: Keeping your elbows in, contract your triceps to extend your elbows until your arms are straight. At the bottom, squeeze your triceps for a count, then slowly raise your hands back to the start position.

Attach a D-handle to a high pulley cable. Stand facing the weight stack and grab the handle with an overhand grip. Begin with your forearm just above parallel with the floor and your elbow in close to your side. Keeping your elbow in, contract your triceps to extend your elbow until your arm is fully extended. At the bottom, squeeze your triceps for a count, then slowly raise your hand back to the start position. Complete all reps with that arm, then switch arms.

START: With a slight bend in your knees, stand facing a high-cable pulley with a pressdown bar attached to it. Your feet should be spread about shoulder-width apart. Grasp the pressdown bar with an overhand grip and hold the bar short at chest level with your elbows tight against your sides. MOVE: Keeping your elbows stationary, straighten your arms until they are fully extended. Pause at full arm extension and flex your triceps, then slowly return the bar to the start position.*Note: this exercise can be done with a rope, short straight bar, or EZ-bar attachment.

Attach an EZ-bar about halfway up on a cable column. Face away from the weight stack and grab the bar with a shoulder-width grip, palms facing downward. Start with your elbows bent roughly 90 degrees and in tight to your sides. From there, contract your triceps to extend your elbows to press the bar toward the floor. Squeeze the contraction for a count before slowly returning the bar back to the top position.