Tricep Pushdown

  • Adjust the seat so that your legs are at a 90 degree bend when seated. Put the heels of your hands on the handle to ensure you are not making your fingers and forearms do the work.

  • With your back against the back pad in neutral alignment, push the handles towards the floor until your arms are straight. Squeeze your triceps like a fist, then return your elbows to a 90 degree bend.

  • These come in various forms. Some have narrow handles while others have a thick grip. Follow the same rules for good form.

  • Arms 

  • Triceps brachii

  • TIP: Keep your shoulders pulled back and down.

Variations for Tricep Pushdown

  • Tricep Extension

    Using a cable provides consistent, constant tension during the exercise and allows you to easily adjust your weight during or between sets.

  • Rope Tricep Extension

    Using a rope as your handle allows you to strengthen your grip more than a bar does, and also allows for a little extra range of motion at the bottom of the movement.

  • Cable Incline Tricep Extension

    This is done facing away from the machine with your elbows high and body at an angle to stretch your triceps and lats as you do the exercise.

  • Assisted Tricep Dip

    This strengthens the chest and the triceps, but should be done with a conservative range of motion to protect your shoulder.


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