Triceps Pushdown

Also called pushdown, cable pushdown and tricep pushdown.

Works

Triceps

Equipment

Cable

Level

Beginner

Type

Isolation

How to do it

Setup. Attach a straight or angled bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width.

1. Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the bar. This is your starting position.
2. Using the triceps, bring the bar down until it touches the front of your thighs and the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
3. After a second hold at the contracted position, bring the bar slowly up to the starting point. Breathe in as you perform this step.
4. Repeat for the recommended amount of repetitions.

Cues

• Elbows pinned at the sides.
• Push to lockout, squeeze.
• Let the forearms come up to parallel, no higher.

Common mistakes

• Elbows drift forward.
• Leaning on the cable.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.