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Push Downs

Stand facing the machine with your hands on the bar and your elbows against your sides

Inhale and straigthen your arms, but don't separate your elbows from your sides. Exhale as you complete the movement

This exercise works the triceps and the anconeus. You can perform an effective variation of this movement with a rope instead of the bar to work the lateral head of the triceps more intensely. Use an underhand grip to place emphasis on the medial head of the triceps.
At the end of the movement, hold an isometric contraction for one or two seconds to feel the effort more intesely.

If you use a heavy weight, lean slightly forward at the waist for more stability. This exercise is very easy to perform and can be done by beginners to help develop strength before moving to more difficult exercises.

See video exercise you also can see other technique
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