How to Do a Triceps Pushdowntriceps-pushdown

Tripseps Pushdown is a strength training exercise, targeting the triceps muscles at the back of your arm. Although the biceps are the most recognized part of your arm, your triceps comprise two-thirds of the arm. Perform Pushdowns with a straight bar or try a tricep rope pushdown for a better range of movements.

Triceps Pushdowns instruction

1. Begin with proper posture.

2. Using a thumbs-over grip, grab the bar so that your arms are parallel to one another. Too narrow of a grip will force your elbows apart.

3. Your shoulder joint should be just ahead of your hip joint. Picture a bar running straight through the side of your stomach; your elbows should be just in front of that bar. You can lean forward slightly at your hip. Keep your head up and shoulders back. Begin the positive phase by pressing the weight down and pulling your elbows to your sides. This will keep them from flaring apart.

4. Extend down to peak contraction. Begin the negative phase of the lift. Avoid dropping your head and letting your elbows flare out from your sides. The more your elbows flare out, the more your shoulders will be drawn into the lift.



The spotter stands to the side and uses the cable to help or add resistance.



The spotter helps you do the positive. You then let the weight come up 2 to 3 inches. The spotter than pulls upward while you use all your force to extend your arms. Until the weight reaches the halfway point, it will be really hard for the spotter to lift upward. After the halfway point, the spotter should ease up, because you will hit a weak point of the lift. At this stage, you have to really try to extend your arms. At the top of the negative phase of the lift, the spotter should help you perform another positive rep before you begin the next forced negative.



Choose a weight that you can perform one positive rep with. Begin the set by performing the positive using both hands, with the lifting hand on the bar and the spotting hand on the cable. Begin the negative phase, raising your lifting hand 2 to 3 inches. With your spotting hand, pull up the weight while you try to pull downward with your lifting hand. Apply an amount of pressure that will enable the motion to remain smooth. At the top of the motion, pull down with both hands and begin the next forced negative.




Standing too far back 

This will prevent your arms from performing the full range of motion, and your triceps will not experience a full contraction. Adjust so that you can perform the full range of motion.


Head drop and leaning forward 

This will cause your elbows to drift apart and your shoulders to be drawn into the lift, removing the focus from the triceps.


Elbows too far back 

This will cause you to lean forward, drawing your shoulders into the lift Follow the guidelines for proper elbow placement.


Too close a grip 

Having your hands too close together will force your elbows apart. Your shoulders will begin to contract, removing the isolation from your triceps.


Not using thumbs-over grip

This, too, will force your elbows apart.


Fast-falling negatives


Losing continuous tension

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