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Primary
Movers:
Triceps Brachii Secondary
Movers:
None | 
Click
the Professor to review the anatomy of the Triceps. |
Pushdowns
are an isolation exercise for the triceps done using a high pulley or pulldown
machine. This is one of the most common and easy to learn tricep exercises.
How
to do it:
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- Stand facing a high
pulley with a straight, cambered or V bar.
- Grip
the bar with a palms-down, less than shoulder width grip.
- Start
with the bar at about chin level and your upper arms angled slightly up.
- Begin
the movement by bringing your elbows down in line with your body. This involves
the long head of the triceps.
- When
your elbows are pointing down, continue the movement by pushing down and around
in a wide arc
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- Keep your
elbows pinned tightly in to your sides and your wrists straight. Do not let your
wrists bend back. Squeeze hard.
- Let
the bar up. Let up your upper arms angle up again until the bar is at chin level.
Repeat.
- Keep
your lower back arched and your chest out.
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Tricks:
- When you
come to the bottom of the pushdown, try to push the bar towards the ground by
dropping your shoulders. This extra squeeze on the triceps will increase the contraction
greatly.
Common
Error: - Not
controlling the weight on the way up and using momentum on the way down
- this is a combination of errors. If you don't control the weight as it comes
up, you will have to use elastic force from the back muscles to rebound the weight
back down. This rebound back down reduces tricep activation. If you continue to
use momentum on the way down and don't squeeze the triceps during the movement
then you will get very little out of this exercise except perhaps a backache.
Do this exercise in a slow and controlled manner.
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