Push Downs

Muscle Group: Triceps

Step 1: Attach a rope extension or a bar to a high cable pulley. Grip the rope/bar with an overhand grip. Place your hands and feet shoulder width apart. Position your forearms upwards and the wrist straight, in line with the arm. Slightly lean forward but keep your back stretched and firm.

Step 2: Using your elbows as the pivot point, pull the rope/bar down till you get maximum tricep contraction and arm gets straight. Tighten your abs and hip muscles to provide stability.

Avoid this mistake: Keep the back straight and avoid and curve. Many people tend to bend their back unintentionally. This leads to lower back pain in the long run. Avoid this by deliberately locking your back in position and keeping your hip and core muscles (abs) tight.

Step 3: Using the elbows as the pivot point, let your arm up slowly back to the starting position.

Diamond pushups

Muscle Group: Triceps

Step 1: Get in a pushup position. Place your hands under your chest, such that the thumb and index fingers of each hand touch each other and form a diamond shape.

Step 2: Keep your back straight as the body is lowered until there is roughly one fist gap between your chest and hands.

Step 3: Stay in low position for 2 seconds then push back to starting position. Repeat.

TRICEPS

Muscle group: Triceps brachii

Exercises:

1. Diamond pushups
2. Push downs
3. Triceps kickback
4. Dumbbell triceps extensions
5. Triceps dips
6. Bar triceps extension
7. Triceps pushdowns
8. Seated triceps extension