The push down exercise, specifically the triceps pushdown, is performed using a cable machine and involves pushing a bar or rope downwards to work the triceps muscles. Here's how to do it effectively:
How to Perform a Triceps Pushdown
The core movement in a triceps pushdown involves a controlled downward motion. Here's a breakdown:
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Starting Position:
- Stand facing a cable machine with a bar or rope attachment.
- Grip the bar or rope with an overhand grip, slightly narrower than shoulder-width.
- Position your elbows close to your sides.
- Your forearms should be angled at or above 90 degrees.
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The Push Down:
- Push the bar or rope straight down.
- As you push down, breathe out.
- Keep your elbows tucked in and avoid flaring them out.
- Ensure the movement is controlled and not jerky.
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Bottom Position:
- Once you are at the bottom of the movement, your arms should be nearly fully extended.
- Pause briefly at the bottom to feel the contraction in your triceps.
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Return to Start:
- Slowly allow the bar or rope to come back up.
- Stop just past the 90° angle before the next push down.
- Maintain control during the upward movement.
Key Points for Effective Pushdowns
- Control: Focus on controlled, smooth movements rather than using momentum. This is crucial for muscle engagement and preventing injury.
- Breathing: Exhale during the push-down phase (exertion) and inhale as you return to the starting position.
- Elbows: Keep your elbows tucked in close to your body throughout the exercise. Avoid letting them flare out, which can reduce triceps engagement and increase risk of shoulder injury.
- Range of Motion: A full range of motion is essential to fully engage the triceps. Push all the way down for full extension but do not come too far up before your next push down.
- Weight: Choose a weight that allows you to maintain proper form throughout the exercise. It’s better to use a lighter weight with proper form than a heavier weight with compromised form.
Reference Source
The information provided is based on the YouTube video titled "How To: Tricep Pushdown (Life Fitness Cable)," which emphasizes the proper push down motion of pushing straight down and breathing out as you push, and returning just above a 90 degree angle.
