T R I C E P   P U S H D O W N S (XERTUBE)

Muscles worked: Triceps

Instructions:
Open a door and attach one handle on one door knob and run the tube up over the door so the other handle is hanging loosely on the other side. Close the door with the tube on the door top to hold the door from moving. (Be careful not to damage the tube. You can place one of your feet on the floor against the bottom of the door to keep the door from moving.) Grab the handle with your left palm facing the floor. Place your feet a comfortable distance apart, about 6-10 inches away from the bottom of the door. Bring the handle down to your thigh with your arm straight. Press your upper arms against your side and keep it there throughout the entire set. Lean slightly forward at the waist keeping your back straight. Keeping your wrists straight, let the tension move your hand up to to your upper chest. Push the handle back down in a semicircular arc using your tricep muscles back to your thighs. Hold there for one second and contract you triceps. Do the same number of reps on the other tricep.
Note If you are not getting enough resistance with the xertube you are using, try a larger tube.
Dont's:
Don't push the handle straight down. Be sure to push down in semicircular arc to be sure to isolate the triceps. Don't let your elbows move outward to your sides when performing the exercise. Keep them against your sides throughout the exercise.

Alternate exercises: Overhead tricep extensions XT,

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