Tricep Pushdown Instructions
- Set the cable attachment above your head.
- Attach a rope or any form of attachment that allows your wrist to move freely.
- Grip the rope with your palms facing together and be slightly hinged at the hips.
- Maintain proper posture with your chest up and and shoulders back.
- Elbows are into your sides with your hands away from your body.
- Initiate the mind-muscle connection of creating and maintaining tension in the tricep throughout the exercise.
- Push the rope down allowing your wrist to rotate.
- The path of the rope is somewhat behind you.
- This will fully activate the long head of the tricep.
- Sqeeze the tricep at the bottom before return to the starting position.
- Maintain tension on the tricep from start to finish.
- Allow your hands, wrist, and arms to rotate naturally on the eccentric as well.
- Do not let your elbows flare.
- Do not let the rope come too close your body or your posture collapse. This puts more pressure on your chest and shoulders versus the tricep.
- On the eccentric, don't let your elbows come up to high. This will activate your lats and take away from the tricep.
- Aim for volume with this exercise, using heavier weight with this movement will cause unwarranted stress on the elbow.
- This is an assistance exercise for a reason.