...and with better form!

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Before I get to the method, I've got a quick notice for you first...

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Back to the pushdown technique...

Pushdowns are an excellent isolation exercise for developing the triceps, however as you get into heavier loads, form gets more easily compromised due to the ratio of the working versus your bodyweight.

In other words, as you go heavier on the pushdowns, you have to adjust your body position and form to counterbalance the load in order to actually keep it moving.

Similar to curls, at the midpoint of the exercise, the load is outside of your base of support, forcing you to change your base of support to compensate...which also changes the exercise. This can take the tension off the triceps, even as you try and build them.

This method is a very simple to fix that.

All you have to do is increase your body mass by wearing a loaded dip belt.

This more effectively counterbalances the load, allowing you to maintain a vertical body position even with heavier weight. It doesn't make your triceps any stronger...it just allows you to maintain better form.

In the demo here, I've 3 45-lb plates (135 lbs) on the dip belt while doing pushdowns.

Ordinarily, the weight I'm using on the pushdowns would force me to lean forward and get into a lunge position to lean into the exercise. With this added weight, it's not necessary.

Exercise form is exactly the same as with regular pushdowns.

When I do pushdowns, I like to allow the upper arms to come up a bit so that when I bring them back down to vertical, I'm involving the long head of the triceps more (which performs that downwards movement, known as adduction).

If you prefer to keep the upper arms locked into vertical, that's absolutely fine, too.

And that's literally all there is to this method...just make yourself heavier and it'll instantly allow to you use heavier weight with better form.

Watch the full video on YouTube here.

Click to here to start from the exercise demo.

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Nick Nilsson
The Mad Scientist of Muscle

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