ARMS RACE STARTS HERE !
BAR PUSHDOWNS
EXECUTION : Attach a bar to the top portion of a cable machine . Grab the bar with your palms facing down . The bar should be at about chest level . Lower the bar downward while making sure you keep your elbows in while extending your arms . Squeeze your tricep muscles at the bottom of the movement before you return to the starting position in a controlled motion .
JUAN ’ S TIP : This movement is cool to do at the beginning of a triceps routine because it warms up the elbow joints before you move on to other exercises . I pause at the bottom of each rep and squeeze my triceps . Sometimes I don ’ t count reps but only focus on the burning sensation I get . When I feel the burn I try to bang out more reps .