Reverse grip Triceps Pushdown

Step 1: Start by setting a bar attachment (Straight or e-z) on a high pulley machine

Step 2: Facing the bar attachment, grab it with the palms facing up (supinated grip) at shoulder width. Lower the bar by using your lats until your arms are fully extended by your sides. Keep your elbows in by your sides and feet should be shoulder width apart from each other

Step 3: Slowly elevate the bar attachment up as you inhale so it is aligned with your chest. Only the forearms should move and the elbows/upper arms should be stationary by your sides at all times.

Step 4: Lower the cable bar back down to the original starting position while exhaling and contracting the triceps hard

Step 5: Repeat and complete 3-4 sets of 8-15 repetitions

The reverse grip bench press is an upper body exercise that targets the upper chest, triceps and forearms.

One of the  benefits of the reverse grip bench press is it can build strength in the triceps. It may improve elbow extension and it can also reduce stress on the shoulders while benching.

If you are looking for some other great tricep exercises try Tricep Dips, Overhead Cable Extension, Reverse Plank Tricep Dips, Lying Tricep Extension or Cable Rope Triceps Pushdown. 

The triceps is a large muscle on the back of the arm. It consists of 3 parts: the medial, lateral, and long head. It begins just below the socket of the shoulder blade and at two distinct areas of the humerus. One of the tricep's main responsibilities is extending the elbow joint or simply straightening the arm. 

Looking for more great tricep workouts?  Check out our tricep workouts exercise library.

Need help getting started?  Try out Katie's 28 Day Challenge to kickstart your workouts.  Download your free copy today!

Triceps Press Machine

Step 1: Adjust the seat and sit down, pick your desired weight

Step 2: Grab the handles and push them down until your arms are almost fully locked out

Step 3: Control the weight as you bring it back up. This completes one repetition

Step 4: Complete 3-4 sets of 10-20 repetitions

Looking for more great tricep workouts?  Check out our tricep workouts exercise library.

Need help getting started?  Try out Katie's 28 Day Challenge to kickstart your workouts.  Download your free copy today!

Reverse grip Bench Press

Step 1: Normally you would do this exercise at the bench press. However, if you can’t lift the 45lb bar on your own I suggest using a lighter E-Z bar

Step 2: Lying on a flat bench, grasp the bar with a supinated (reverse) grip, hands shoulder-width apart, and thumbs around the bar

Step 3: Press the bar back up to the start position in a slight backward arc without letting your elbows flare out

Step 4: Don’t lock out your elbows at the top of the rep; keep a bend in your arms, maintaining control of the weight at all times

Step 5: With your elbows tucked in close to your sides, slowly lower the bar down to your lower pecs, and touch down softly

Step 6: Press the bar back up to the start position in a slight backward arc without letting your elbows flare out

Step 7: Don’t lock out your elbows at the top of the rep; keep a bend in your arms, maintaining control of the weight at all times

Step 8: Complete 3-4 sets of 8-12 repetitions

Looking for more great tricep workouts?  Check out our tricep workouts exercise library.

Need help getting started?  Try out Katie's 28 Day Challenge to kickstart your workouts.  Download your free copy today!

Lateral Raise Machine

Step 1: Begin by selecting the weight you wish to use on the machine

Step 2: Adjust the seat height and sit facing the machine with your feet flat on the floor

Step 3: Secure your arms in the padding and grip the handles. Look straight ahead

Step 4: With a bend in the elbows and moving only at the shoulders, begin pushing the weight up until your forearms are just above parallel

Step 5: Contract your shoulders at height of the movement and begin slowly lowering the weight using the same semicircle motion you used to raise it

Step 6: Complete 3-4 sets of 8-12 repetitions

Looking for more great shoulder workouts?  Check out our shoulder workouts exercise library.

Need help getting started?  Try out Katie's 28 Day Challenge to kickstart your workouts.  Download your free copy today!

Leaning Lateral Raise

Step 1: Stand next to the cable machine

Step 2: Hold a dumbbell in the hand farthest away from the cables

Step 3: Your arm at your side and your palm facing towards you

Step 4: Grab the cable tower with your free hand for support

Step 5: Raise the dumbbell up to the side to shoulder height

Step 6: Pause, then lower the weight to return to the starting position

Step 7: Complete 3-4 sets of 8-12 repetitions

Looking for more great shoulder workouts?  Check out our shoulder workouts exercise library.

Need help getting started?  Try out Katie's 28 Day Challenge to kickstart your workouts.  Download your free copy today!