Tricep Pushdowns

Tricep Pushdowns (aka Cable Pushdowns) is a great exercise to follow up the close grip bench with. This exercise specifically targets the triceps, and is a great way to hit your triceps hard for greater growth and strength.

The Muscles it Works: The tricep pushdwn exclusively targets your triceps. Other muscles are used as stabilizers, but not to an extent worth mentioning or worrying about.

How to Perform: Begin by facing away from a high pulley with a "V bar". Grip the bar with your hands as close together as possible with a palms down grip (with your thumb tucked OVER the bar just like the rest of your fingers). Start with the bar at around the same height as your shoulders with your forearms angled up slightly.

Now, to actually perform the exercise, slowly and deliberately push down and slightly out on the bar. Once you reach the bottom, try to still push the bar towards the ground by dropping your shoulders to squeeze every possible bit of effort out of the technique. Then, still slowly and deliberately, raise the bar back up to the starting position, and do it again.

Tips:
1. Squeeze every bit of effort out of the exercise by dropping your shoulders at the bottom of each rep to puch the bar even further down.
2. Perform this slowly and deliberately (both on the way down and back up) for the best results.

Conclusion: This is one of the easiest weightlifting exercises to learn and perform, and it is also a great lift for targeting the tricep and growing massive arms. I would highly recommend performing this directly after close grip bench (or even supersetting the two) while performing a relatively high number of reps on these exercises for the best results