Triceps Pushdown  
  • Targeted Muscles:
    • Triceps
  • You can perform the reverse-grip pushdown to also work the forearms. Attach a straight bar to the cable and grip the bar with your palms facing up. Then perform the exercise as described in the steps.
  • Focusing one arm at a time can help balance your triceps. Attach a horseshoe handle to the cable and grip the handle with your palm down. Facing your palm up will work the inner part of your triceps more. Then perform the exercise as described in the steps.
  • To work your entire triceps more, you can perform this exercise using a rope attachment, instead of a straight or V-shaped bar. Grasp an end of rope in each hand, with your palms facing each other. Then perform the same exercise as described in the steps, except push the rope to the outside of your thighs.
  • Performing the triceps pushdown using a cable machine is a good way to build mass in your triceps. The cable machine allows you to lift heavier weights when working your triceps.
  • When performing the triceps pushdown, lift and lower the weight with slow, controlled movements and take care not to lean forward or hunch your back. To help keep your back straight, keep your head up and look forward. Tightening your abdominal muscles can also help keep your back straight and protect your back. As you push the bar down, remember to keep your elbows close to your sides.
  • If you find you have trouble maintaining your balance when performing this exercise, you can use a more stable stance. Stand with your feet shoulder width apart, but place one foot slightly in front of the other foot. You may find that this stance also helps you resist the temptation to use other muscles to lift the weight.
  • Use caution in performing the triceps pushdown if you have back, neck, shoulder or elbow problems.
  • Do not allow your elbows to move out to your sides as you push the bar down.
  • Do not lock your elbows when you straighten your arms.
  • Do not lean forward or hunch your back as you push the bar down. Keep your back straight and head up.
  • Do not bend your wrists or lock your knees
                   
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