Reverse Pec Deck Lockouts

Why Is This Exercise So Effective?

This is an incredible peak contraction exercise for triceps. It works the triceps with heavy weight in the most contracted position possible for them.

How To Do It

Amazingly enough, this exercise is done using the pec deck machine. As strange as that sounds, the results you get from it will open up your eyes.

The position that your arms are in (behind your back and fully extended) is the most contracted position possible for the triceps. When you put a heavy load on yourself there, you’ll know it!

• Sit or stand facing backwards in the pec deck machine. The seat should be set low or even removed completely if possible.
  
  
• Put your arms out to the sides. The pads of the pec deck should be on the backs of your forearms (don’t let your upper arm touch the pads or this will change the focus of the exercise).
  
  
• Start with your arms slightly bent.
  
  
• Push back using the strength of your back muscles at the start, then extend your arms forcefully, locking them out and squeezing hard.
  
  
• You should feel an incredibly intense cramping sensation in your triceps the moment you get tension on the muscle.

The range of motion in this exercise is small but the contraction is very large!

• This exercise only works on machines that use pads, not handles.
  
  
• Change the angle of your arms (higher or lower on the pads) to change the effect on the muscle.
  
  
• Try rotating your arms at the shoulders to hit different areas of the triceps (internally or externally).
  
  
• Also, at the peak contraction, try to force your shoulders forward while pivoting your forearms around the far edge of the pad. The movement almost resembles the reaction of someone who just got something cold poured down their back. This brings your arms back further behind your body and gives you an extra hard contraction.

How to incorporate this exercise into your workouts:

This exercise should be placed towards the end of a triceps workout.

• It is an incredible finishing movement as it allows you to use heavy weight in an extremely contracted position.
  
  
• If you do a stretch-position exercise, such as Bodyweight Tricep Extensions, immediately before it, you will get an even greater effect on your triceps.

Common Errors

1. Incorrect arm placement on the pads

You must place the backs of your forearms on the pads in order to get resistance when you extend your arms. Even though the range of motion is small, you will get a very intense contraction from it. If you place your upper arms or elbows on the pads, you will hit your rear delts and back.

The forearms are the key!

Tricks

1. Take a run at it

A good trick for moving more weight on this exercise is to drop down into it. In the instant you start the push backwards, drop your upper body quickly. It is like taking a run at it. The momentum of the drop should transfer into backward momentum, moving the weight.

2. Hold and squeeze

Since the contraction is so intense with this exercise, why not take full advantage of it? Hold the contraction for as long as possible on the last rep and just squeeze your triceps into oblivion.

3. Partner assisted contraction

If you are really looking for a tremendous contraction, set the weight to more than you regularly would use. Have your partner help you get the weight to your most contracted position. They should then release it while you keep squeezing to hold the weight there.