Standing Triceps Pushdown
TARGET MUSCLES:
- Triceps brachii - lateral head: Muscle on the outer back portion of the upper arm that contributes to elbow extension.
- Triceps brachii - medial head: Muscle that contributes to extending the elbow throughout the pushing movement.
- Triceps brachii - long head: Muscle that assists with elbow extension and shoulder stabilization.
START POSITION:
- Stand facing a high pulley machine with the feet approximately shoulder-width apart and the knees slightly relaxed.
- Grasp the attached bar securely with both hands, using an overhand grip with the palms facing downward.
- Begin with the elbows bent and positioned close to the sides of the torso.
- Keep the wrists aligned with the forearms and the shoulders relaxed.
- Maintain a neutral spine and engage the abdominal muscles to stabilize the torso.
PROCEDURE:
- Exhale as you press the bar downward by extending the elbows in a slow, controlled motion.
- Keep the upper arms relatively stationary and the elbows close to the sides of the torso throughout the movement.
- Continue pressing the bar downward until the arms are comfortably extended without forcefully locking the elbows.
- Inhale as you slowly bend the elbows, allowing the bar to return upward to the starting position under control.
- Maintain a stable torso and avoid using body weight or momentum to move the resistance.
- Repeat using slow, controlled movements.
NOTES:
- Precaution: Avoid swinging the torso, shrugging the shoulders or allowing the elbows to move excessively forward and backward.
- Precaution: Keep the wrists aligned with the forearms and avoid forcefully locking the elbows at the bottom of the movement.
- Precaution: Control the return movement and avoid allowing the weight stack to drop abruptly.
- Beginner variation: Use lighter resistance to develop proper elbow positioning and controlled movement.
- Advanced variation: Gradually increase resistance while maintaining stable upper arms and proper technique.
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