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:
Primary 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
