Opening (5–10 seconds)
"Today we’re going to cover the triceps pushdown—an isolation exercise that targets the triceps, the muscles on the back of your arms. Strengthening your triceps improves pressing power for bench presses, push-ups, and overhead lifts, while also building arm definition."
Setup & Positioning
"Attach a straight bar, rope, or angled handle to a high cable pulley. Stand tall with feet hip-width apart and grasp the attachment with both hands. Bring your elbows close to your sides, bent about 90 degrees, and brace your core."
Key point: “Your elbows are the hinge—keep them fixed to your sides while only your forearms move.”
Band Alternative: Anchor a resistance band overhead (e.g., to a pull-up bar or sturdy support) and set up the same way.
Execution (Cable/Band Version)
"From the starting position, press the handle down by extending your elbows until your arms are straight. Squeeze your triceps at the bottom, then slowly return to the starting position with control. Avoid letting your elbows drift forward or flaring out."
Progressed Variations
- Rope Attachment: Allows you to spread your hands apart at the bottom for a stronger contraction.
- Single-Arm Pushdowns: Use one hand at a time to correct imbalances.
- Tempo Training: 2–3 second lowering phase for added time under tension.
- Heavy Sets: Increase load gradually once you master form.
Body Alignment Cues
- Head/Neck: Neutral, gaze forward.
- Shoulders: Relaxed, not shrugging.
- Core: Braced to avoid leaning or arching.
- Elbows: Stay tucked tightly to sides.
- Wrists: Neutral, no bending.
Where You Should Feel It
- Triceps working hard on each extension
- Core engaged slightly for stability
Where You Shouldn’t Feel It
- Shoulders straining from shrugging
- Lower back arching to compensate
- Wrist discomfort from bending excessively
Breathing
"Exhale as you press the handle down, inhale as you let it return with control."
Common Mistakes to Avoid
- Letting elbows drift forward—turns it into a press instead of an extension.
- Using too much weight and swinging the torso.
- Snapping the handle down instead of controlling the movement.
- Shrugging shoulders and losing isolation on triceps.
