This exercise provided courtesy of Mike Clausen, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.
The cable triceps bar press-down is a staple exercise of many workout programs that isolates and builds the muscles of the triceps. For this demonic variation of the exercise, you'll do six mini-sets of six reps with only six seconds rest in between each mini-set. Three sixes... "devil"... get it?
Attach a bent triceps bar to the upper connection of a cable machine. Stand in front of the cable machine with your legs in a slight scissor position so that one leg is stepped slightly forward and the other leg is stepped slightly back. Hold the bar up at chest level in both hands with your palms down and your pinkies are on the outside bend of the bar. Your elbows should be bent and held in at your sides (see Photo 1).
- From the starting position, press the bar down toward your thighs, keeping your elbows in as you descend (see Photo 2).
- At the bottom of the movement, reverse position and bring the bar back up to starting position (see Photos 3 and 4). At the top of the movement, your elbows should come up just past a 90-degree angle, no more and no less.
- Perform six reps of the exercise, and then rest for six seconds.
- At the end of the six seconds, immediately do another six reps, and then rest another six seconds. Continue to alternate six-rep sets with six-second rest periods until you have done a total of 36 reps. When you have finished your thirty-sixth rep, you have completed one set of Devil's triceps press-downs.