Phil Heath's Workout Tips - Exercise 1 - Rope Tricep Press Down: A great warm up exercise allowing for half and full contractions to help get some blood into the area and warm up to avoid pulling any muscles. The great thing about using the rope is it allows you to move around a bit. Many people tend to keep the rope fairly close, but you can actually contract more of the tricep by rotating the two rope ends away from each other near the bottom of the movement.
To start the movement, slowly bring the rope down twisting your hands away from you from midway. Hold the contraction at the bottom before slowly letting the weight come back up. Avoid using momentum or your shoulders by hunching over the rope. Aim for 3-4 sets of 10-15 reps with only 60-90 seconds rest in between sets. Phil Heath - Mr Olympia & Nick Jones - World Bodybuilding Champion.