Things You'll Need:
- Triceps push-down machine
- Attachments
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Step 1
Find the grip you are most comfortable with. This can be either a straight bar or a bent bar. I have found the "V"-shaped bar to be the best one for this exercise. (When attached and used, it looks like an upside-down "V.") Once you have found one you are comfortable with, attach it to the cable with the clip.
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Step 2
Test it out and see what weight feels most comfortable for you. Do not use a weight that is too heavy. If you find yourself swinging your body in all directions just to push the weight, then drop it to something lighter. It is far better to start with a low weight you can handle instead of a heavy weight you may get hurt using.
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Step 3
Stand straight up, so that the cable is hanging directly in front of you. Moving too far back or too far forward makes the movement more awkward and leaves more room for you to get hurt. Position yourself in the right place to get the maximum effectiveness from this exercise.
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Step 4
Adjust the height of the attachment so that, when you grasp the handles, it is high and close to your chest. If it is too low, you will need to raise the attachment more.
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Step 5
Grasp the bar with an overhand grip, palms facing down. With your hands near your chest grasping the bar, this will be considered your starting position.
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Step 6
Keep your back straight. Letting all the work be done strictly by your triceps, push down until you feel a flex in your tricep muscle. Feel the tension in your tricep and squeeze for a split second. Return to the starting position and compete for eight repetiitions.
