Lying pushdowns with burnouts

Starting Posture

Lie on a flat bench with your feet flat on the ground and your lower back pressed against the bench. Hold an EZ-curl bar with a narrow overhand grip, arms extended directly above your chest.

How to Exercise

Lower the bar down towards your forehead, keeping your upper arms stationary and your elbows close to your body. Once the bar is near your forehead, push it back up to the starting position. Perform this movement slowly and with control.

Breath Control

Inhale as you lower the bar towards your forehead, and exhale as you push it back up.

Common errors

Avoid swinging the bar up and down by using momentum. Keep the movement controlled and deliberate to target the triceps effectively.

Weights

Start with a lighter weight to get the form down before increasing the resistance. Aim for a weight that allows you to complete 8-12 reps with proper form.

Grips

Use a narrow overhand grip on the EZ-curl bar to target the triceps more effectively. Ensure a secure grip on the bar throughout the exercise.

Variations

You can perform this exercise using a straight barbell or dumbbells for added variety. Experiment with different grip widths to target different areas of the triceps.

Comments and tips

Focus on keeping your elbows close to your body throughout the movement to target your triceps. Make sure to squeeze and hold at the contraction for a count of 4, and lower the bar for a count of 4 to maximize the negative portion of the exercise.

Cautions

Avoid locking out your elbows at the top of the movement to prevent strain on your joints. Use a weight that challenges you without compromising form.