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Tricep pushdown
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Triceps brachii· High
Push cable down for triceps.
Target muscle
Triceps brachii
Equipment needed
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Step-by-step guide
- 1Face the cable machine, grip the bar/rope at chest height, elbows tucked to the body.
- 2Lean slightly forward, brace the core, keep the torso steady.
- 3Push the bar down by extending the elbows until the arms are straight, squeezing the triceps.
- 4Return slowly to ~90° at the elbow, keeping the elbows fixed.
Safety notes
Giữ khuỷu cố định sát thân suốt động tác.
Chỉ duỗi cẳng tay, thân đứng thẳng.
Thả lên chậm có kiểm soát.
Correct form tips
- Keep elbows pinned to the body and fixed, only the forearms move.
- Squeeze the triceps for a beat at full extension.
- Don't use the shoulders/torso to push the cable.
Mistakes to avoid (injury risk)
- Elbows flaring/rising → shoulder takes over, loses triceps work.
- Leaning the whole body to push → wrong target.
- Too heavy → incomplete lockout, jerky reps.