Tricep Pushdown

Tricep Pushdown Instructions

• Set the cable attachment above your head.
• Attach a rope or any form of attachment that allows your wrist to move freely. 
• Grip the rope with your palms facing together and be slightly hinged at the hips. 
• Maintain proper posture with your chest up and and shoulders back. 
• Elbows are into your sides with your hands away from your body.
• Initiate the mind-muscle connection of creating and maintaining tension in the tricep throughout the exercise.
• Push the rope down allowing your wrist to rotate.
• The path of the rope is somewhat behind you. 
• This will fully activate the long head of the tricep.
• Sqeeze the tricep at the bottom before return to the starting position. 
• Maintain tension on the tricep from start to finish.
• Allow your hands, wrist, and arms to rotate naturally on the eccentric as well.

*Tips*

• Do not let your elbows flare. 
• Do not let the rope come too close your body or your posture collapse. This puts more pressure on your chest and shoulders versus the tricep.
• On the eccentric, don't let your elbows come up to high. This will activate your lats and take away from the tricep.
• Aim for volume with this exercise, using heavier weight with this movement will cause unwarranted stress on the elbow.
• This is an assistance exercise for a reason.