💥 Triceps Pushdown

  • ✳️ Main Muscle Group : Triceps
  • ✳️ Detailed Muscle Group : Upper Chest
  • ✳️ Type : Strength
  • 💥 Mechanics : Isolation
  • 💥 Equipment : Machine – Strength
  • 💥 Difficulty : Beginner
Triceps Pushdown
Triceps Pushdown

🔥 Step 1: How To Perform Exercise

The rope triceps pushdown exercise uses a rope to target the triceps muscle for better definition and bigger arms.

✳️ Steps : 

1.) Start off standing in front of a cable machine, attaching a rope to the high pulley and grabbing the attachment with an overhand (palms down) grip.

2.) Keeping your abs drawn in, back straight and elbows in at your sides, push the rope down towards your thighs.

3.) As you push down towards your thighs, split the rope apart at the bottom and isolate the tricep muscle.

4.) Hold this position for a count and return back up to the starting position.

5.) Repeat for as many reps and sets as desired.

Triceps Pushdown Grip
Triceps Pushdown Grip

🔥 Step 2. Hand Placement

Depending on the special bar/rope/band you are using, your grip may vary.

The hands can be in the neutral position when using bands or the rope. 

✳️ Coach’s Tip: Be sure to keep the chest up and the elbows slightly in front of the body.

Triceps Rope Pushdown
Triceps Rope Pushdown

🔥 Step 3. Push Down

When ready, extend the elbows so that they straighten, making sure to not let the shoulders and chest up not allowing it to fall forwards.

✳️ A lot of lifters will want to allow the elbows to travel backwards, which indicates trying to use the chest and shoulders to assist in the movement. This is not correct.

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