Triceps Pressdown

Introduction

The Triceps Pressdown, also known as the Tricep Pushdown, is a highly effective isolation exercise designed to target the triceps brachii, the muscle group located on the back of the upper arm. Utilizing a cable machine with a straight bar, V-bar, or rope attachment, this exercise allows for continuous tension throughout the movement, making it ideal for hypertrophy. By focusing on elbow extension, the Triceps Pressdown helps to enhance muscle definition, strength, and overall arm aesthetics. It is a versatile exercise suitable for all fitness levels and can be easily adjusted in terms of resistance to match individual training goals.

Execution

How to Execute Triceps Pressdown

Setup

1. Attach a straight bar or rope to the high pulley of a cable machine.
2. Stand facing the machine with your feet shoulder-width apart.
3. Grasp the bar or rope with an overhand grip (palms facing down) and position your hands about shoulder-width apart.
4. Keep your elbows close to your torso and your forearms pointing upwards. This is your starting position.

Execution

1. Engage your core and keep your back straight throughout the movement.
2. Exhale as you press the bar or rope down by extending your elbows until your arms are fully extended and your hands are near your thighs.
3. Hold the contracted position for a brief moment, ensuring that your triceps are fully engaged.
4. Inhale as you slowly return the bar or rope to the starting position by allowing your elbows to flex.
5. Repeat for the desired number of repetitions.

Finishing

1. After completing your set, carefully release the bar or rope back to the starting position.
2. Step away from the cable machine and take a moment to stretch your triceps.