This one,
as strange as it looks, is actually quite a bit harder than
it looks. I'll tell you why after you see how it's done.
First,
you'll need a low pulley and a pushdown bar (I like either
the straight bar or cambered bar for this) and a willingness
to be on the receiving end of some strange looks.
Because
instead of standing to do your pushdowns, you're going to
be lying on the FLOOR on your side doing pushdowns. The execution
of the exercise is pretty much exactly the same - but it's
going to FEEL different as you're doing.
So if
it looks so crazy, why is it so effective? Trust me, I'm not
just trying to make you look like a screwball in the gym -
there are a couple of reasons this one is so good.
First,
you're going to get NO help from any other muscle group. NOTHING
is anchored - just gravity holding you down. You can't lean
forward, you can't put bodyweight into the exercise...you
can't do the whole host of cheating maneuvers that reduce
the effectiveness of the standing version. It's ALL triceps.
Second,
as you're doing the pushdown movement, the tricep of your
lower arm will actually be pushing down onto the ground as
well. This gives that tricep a little extra contraction in
a way that can't be duplicated with any other movement - it's
also supporting your body against gravity as it contracts!
Combine
these two benefits and you've got a very unique exercise that
is surprisingly tough on the triceps!
So first,
set a weight on the machine - use less than you normally would
because you're not anchored. Once you get a feel for the exercise,
you can figure if you need more weight or less.
Set up
the low pulley with the bar then lie down on the floor on
your side. Grab the bar and get into position.
Now just
do a pushdown!
This technique,
because you're not standing, takes ALL the pressure off the
lower back, if you've ever trouble with that with pushdowns.
It puts it all on the triceps and it burns like a bugger.
When you
done as many reps as you can on one side, switch to the other
and finish off. Because the bottom tricep gets extra work,
it's good to right to the other side to keep going - the other
tricep will be a bit fresher and you'll be able to push a
few more reps.
On the
next set, start with the other side to what you used on the
first set to keep things even.
When you're
done, this one will DEFNITELY leave you lying on the floor!
