Phil Heath's Workout Tips - Exercise 4 - One Arm Tricep Press Down: The one arm tricep press down is a good way to finish a workout. It is a flexible exercise allowing many variations. Start with your palms facing you, then come down and out away from the machine. Doing one arm at a time allows you to give your arms good symmetry. Variations include palms facing out, or pulling across the body. You can even do different variations and change grips through one set.These variations are good for you mentally, but still maintains the correct muscle contraction. During this exercise, you can touch the muscle with your other hand to see if it is contracting. Contractions are a good indicator of your technique being correct.
This exercise should be performed at 15 reps for 3 to 4 sets. Increase the weight if you are able to do more than 15. Warming up for this exercise is not necessary because it is towards the end of your workout. If you have not tried this exercise before, make an estimate of what weight you should use, and adjust accordingly after a few reps. This is an isolation movement, great for contracting and stretching the all three heads of the triceps. Phil Heath - Mr Olympia & Nick Jones - World Bodybuilding Champion