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Reverse Grip Triceps Pushdown

Posted by Katie Frissell on Nov 17, 2018 1:37:47 PM
Katie Frissell

Reverse grip Triceps Pushdown

Reverse Grip Bench Press

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!

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Topics: Workouts