Description:

The Triceps Pushdown is an isolation exercise that targets the triceps brachii muscles. Performed using a cable machine, this exercise involves pushing a bar or rope attachment down towards the thighs, making it an effective movement for building triceps strength and definition.

Benefits:

• Isolates and strengthens the triceps muscles.
• Enhances arm definition and size.
• Improves pressing strength and stability.
• Supports balanced upper body development.

Profile:

Equipment:	Cable Machine
Type:	Isolation
Tempo:	2-1-2-0
Level:	Beginner

Muscles:

Classification:

Utility:	Isolation
Mechanics:	Single Joint
Force:	Push

Instructions:

• Step 1: Attach a bar or rope to the high pulley of a cable machine and stand facing the machine.
• Step 2: Grip the attachment with both hands, keeping your elbows close to your body.
• Step 3: Push the attachment down until your arms are fully extended, keeping your elbows stationary.
• Step 4: Slowly return to the starting position without letting the weight stack touch.
• Repeat the movement for the desired number of repetitions.

Common Mistakes:

• Allowing the elbows to flare out
• Using too much weight and poor form
• Leaning forward or using body momentum
• Not fully extending the arms

To avoid these mistakes, focus on maintaining proper form, using a controlled tempo, and keeping the movement isolated to the triceps.

Variations:

• Rope Pushdown
• Reverse Grip Pushdown
• Single-Arm Pushdown
• Overhead Cable Triceps Extension
• Kickback

Links to each variation will be provided as they are added to the website.

Safety Tips:

• Keep your core engaged to maintain stability.
• Warm up your triceps and elbows before starting the exercise.
• If you experience discomfort or pain, stop the exercise and consult with a trainer.

Additional Information:

The Triceps Pushdown is a staple exercise in many strength training routines, particularly for those looking to isolate the triceps. It’s a versatile movement that can be performed with various attachments to target different areas of the triceps muscle.

EXERCISES