Tip: How to Double the Gains from Pushdowns

Build those puny triceps with this advanced training method. Here's how.

Tricep pushdowns are one of the best exercises for building the back of the arm. EMG tests show that rope pushdowns are effective in both peak and mean score readings. Researchers have found that cable pushdowns actually activated the lateral head of the triceps greater than skull crushers or kickbacks. Here's how make them even better.

Pushdowns With Isometric Holds

Add three isometric holds (3-4 seconds each) to the set, which increases time under tension and increases your ability to achieve a mind-muscle connection during the holds.

  1. Hold the first rep for 3-4 seconds, then complete 4 reps.
  2. Hold again for 3-4 seconds, then do another 4 reps.
  3. Finally, hold the last rep for another 3-4 seconds.

Don't be fooled by the simplicity of this pushdown variation. It'll make a huge impact. Just make it the last exercise in your triceps training routine.

Michael Warren won the UK Personal Trainer of the Year award (2014). He is the owner of Michael Warren Performance Education, and has trained a number of professional athletes and teams. Follow Michael Warren on Twitter