V-grip pushdowns with holds and burnouts
Starting Posture
Stand with your feet hip-width apart, your knees slightly bent, and your core engaged. Hold a V-shaped attachment on a cable machine at chest level with an overhand grip.
How to Exercise
Exhale as you forcefully push the attachment down while keeping your elbows close to your sides. Hold the fully extended position for 5 seconds, then slowly release the weight back to starting position. Perform 3 sets of 10 reps with 30 seconds rest in between sets.
Breath Control
Exhale during the exertion phase of pushing the weight down, and inhale as you slowly release the weight back up.
Common errors
Common errors include using momentum to swing the weight, arching the back, and flaring the elbows out. Keep your movements controlled and within the correct range of motion to maximize results.
Weights
Use a weight that allows you to perform the exercise with proper form while still feeling challenged. Start with a lighter weight and increase gradually as needed.
Grips
Hold the V-shaped attachment with an overhand grip, ensuring that your wrists are in a neutral position. Maintain a firm grip on the attachment throughout the exercise.
Variations
To increase the challenge, you can perform drop sets by decreasing the weight after each set while maintaining the same number of repetitions. You can also vary the grip width on the attachment to target different areas of the triceps.
Generate a workout for using deadlifts
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Sample workouts with this movement
Fit! Programs featuring this exercise
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
Comments and tips
Focus on maintaining good form throughout the exercise to target the triceps effectively. Control the movement and avoid swinging the weight. Adjust the weight to a challenging but manageable level. Incorporate these holds and burnouts into your triceps workout for added intensity.
Cautions
Avoid locking your elbows at the bottom of the motion to prevent strain on the joints. If you experience any pain or discomfort, stop the exercise immediately. Consult with a fitness professional before attempting this exercise if you have any pre-existing arm or shoulder injuries.