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Side-Lying Tricep Pushdowns
for Targeting the Triceps

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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.

Side-Lying Tricep Pushdowns for Targeting the Triceps

Now just do a pushdown!

Side-Lying Tricep Pushdowns for Targeting the Triceps

Side-Lying Tricep Pushdowns for Targeting the Triceps

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.

Side-Lying Tricep Pushdowns for Targeting the Triceps

Side-Lying Tricep Pushdowns for Targeting the Triceps

Side-Lying Tricep Pushdowns for Targeting the Triceps

When you're done, this one will DEFNITELY leave you lying on the floor!

 


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