Triceps Pushdown

Triceps Pushdowns are an isolation exercise for the muscles along the back of the arm called the triceps.

 

Before the exercise

• Place the bar or a rope on the machine.
• Put on a comfortable amount of weight.
• Take place in front of the machine with a foot wide stand, and slightly bent your knees.
• Keep your lower back slightly arched and your chest out.

The exercise

• Stand facing a high pulley with a short pushdown bar or a rope.
• Grip the bar with a tight shoulder width overhand grip. If you use a rope, hold a hand on each end of the rope.
• Hold your upper arm vertical and your hands right under your chin.
• Your elbows should be pinned into your side.
• Don’t allow your wrists to bend back.
• Push the bar or rope down, while still holding your upper arm vertical.
• Slowly let the bar/rope back up to the starting position right under your chin.
• Repeat the exercise

Tips & Tricks

• At the bottom of the movement, push the bar as far down as possible as if you try to push your body up. This will increase the effect of the exercise.
  
  
• Squeeze the triceps muscle throughout the entire exercise for maximum effect.
  
  
• Always perform the exercise controlled, and don’t use momentum to ease the exercise. Using momentum to perform the exercise will decrease the effect significantly.
  
  
• Don't let the weight plates touch during the exercise.