Triceps pushdown

The triceps pushdown targets your triceps. Pay special attention to your form if you have elbow problems. Standing up straight with your abdominal muscles pulled in helps you avoid lower back problems.

Getting set
Set the pulley of the cable at the topmost setting and attach a straight or Ushaped bar. Grasp the bar with your palms facing down and your hands about a thumb’s distance from the center of the bar. You can stand either with your feet parallel or with one foot slightly in front of the other. Bend your elbows so your forearms are parallel to the floor and your elbows are alongside your waist (see photo A of Figure 14-6). You can lean slightly forward at the hips, but keep your abdominals pulled in and your knees relaxed. See photo B.

The exercise
Push the bar straight down, keeping your elbows close to your sides (see photo B). Then bend your arms to allow the bar to rise slowly until your arms are slightly above parallel to the ground.

Do’s and don’ts

• DO push down smoothly, exerting the same amount of pressure with both hands so both sides of the bar travel down evenly. _ DON’T lean too far forward or too heavily on the bar.
• DON’T allow your elbows to splay out to the sides, especially as you push down.
• DON’T let your arms fly back up as you return the bar to the starting position. Concentrate on controlling the bar.

Other options

Reverse grip pushdown (easier): Turn your hands around and use an underhanded grip. Because this version allows your biceps to assist your triceps a great deal, it’s less challenging than the basic version.

One-hand triceps pushdown: Attach the horseshoe, and grasp it with one hand in an underhand grip. (You can also use an overhand grip, although it’s tougher.) Place your other hand on your hip. Straighten your arm, pushing the handle until it’s alongside your hip. Then slowly raise the handle back up.

Rope attachment (harder): Use the rope attachment, and move your hands a few inches apart as you press the rope down. You may need to use less weight with the rope than you do with a bar.