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Triceps Pushdown/Extension Guide

  1. Exercise Type: Isolation - focuses on targeting and isolating specific muscle groups, allowing for targeted muscle development.
  2. Targeted Muscle Groups:
    • primary: triceps
    • secondary: upper back, front deltoids, Rhomboids
    • tertiary: Infraspinatus, Teres Major
    • quaternary: chest, biceps, serratus anterior

How to perform?

Tricep Pushdowns are one of the best exercises for building the back of the arm. EMG tests show that rope pushdowns are effective in both peak and mean score readings. Researchers have found that cable push-downs activated the lateral head of the triceps more than skull crushers or kickbacks.

Steps to perform:

  1. Set up a cable machine with a straight bar attachment at the high pulley.
  2. Stand facing the machine with feet shoulder-width apart.
  3. Grasp the bar with an overhand grip, hands shoulder-width apart.
  4. Keep your elbows close to your body and add a slight bend in your knees.
  5. Exhale as you push the bar down, fully extending your elbows.
  6. Focus on contracting your triceps at the bottom of the movement.
  7. Inhale as you release the bar, allowing it to return to the starting position.


Similar Exercises

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