How to Do a Triceps Pushdown

For most people, muscular arms invoke images of biceps that bulge like Popeye. But in actuality, strong triceps are the foundation for strong arms even though they are less visible. A triceps pushdown is a great exercise to do to isolate training on this important muscle group.

Difficulty:

Moderate

Instructions

1. Approach the triceps pushdown station. Many universal weight stations will include this exercise. There is a cable with a bar attached to it that you can pull down to perform a number of different exercises.

2. Adjust the weight setting on the weight station. You should start with a low weight setting that provides just enough resistance to produce a slight burn after a few repetitions.

3. Grasp the bar with your knuckles on top and hands close together. The range of motion should start about chest level. Feet should be about shoulder width apart with your knees slightly bent.

4. Push down the bar to fully extend your arms without locking your elbows. Tuck in your elbows in close to the body. Tighten your abdominal muscles to help keep your back straight as you push down. You don't want to bend too far forward and engage your shoulder or back muscles in the exercise. All of the effort should be isolated in the triceps muscles.

5. Follow the upward motion of the bar to return to the starting position. Try to keep a smooth, continuous motion on the way up without hitting the stops at the top or bottom of the range of motion. Sudden starts and stops will contribute to more muscle soreness.

6. Repeat this process until you have completed the desired number of repetitions for your training regimen. Follow this exercise with one that works a muscle group in a different part of the body to allow your muscles time to recover.

Tips & Warnings

• Don't over train the triceps. Doing so will only break down muscle and cause muscle soreness that will make it difficult to continue training.