DID YOU KNOW?
Pushdowns done with a V-bar let you go heavier. However, doing them with a rope is easier on your wrists.
2. HOW TO DO IT TRICEPS PUSH DOWN
1. ATTACH A V-BAR (or a rope handle) to the top pulley of a cable station and
grasp an end in each hand. Hold it close to your body with elbows bent at 90 degrees.
Bend your torso forward so you feel tension on the tri’s.
2.PRESS THE HANDLE down and slightly forward as you extend your elbows. As you return to the starting position, draw your elbows back—think about how you would lower your body on a dip or a pushup. You should feel your triceps being stretched at their elbow insertion.
Modifying your pushdowns trains them according to the triceps’ strength curve. Beginning with your elbows back puts you in a strong position so you can lift more weight. Then, instead of extending your arms straight down, you move them forward a bit so your triceps work as they’re intended to — pushing away from you.
Push Your Pack
Pushups on a Swiss ball make a “chest” exercise train your abs and more.
1. HOW TO DO IT SWISS BALL PUSH UP
1.PLACE YOUR hands on a Swiss ball. (A 65cm ball is ideal.) Get into pushup position and brace your core. 2.SQUEEZE the ball and perform a pushup. Spread your feet farther apart if you need more
DID YOU KNOW? Swiss ball pushups kill multiple birds with one stone, working your chest, shoulders, arms, and upper back along with your core. Try them first in a workout to activate these areas. QUICK TIP
When you master the Swiss ball pushup, you’re ready to handle pushups on rings—perhaps
the hardest chest builder of all.