Triceps Pushdown - Straight Bar Attachment
a.k.a. Triceps Pushdowns, Tricep Pushdowns, Tricep Push-Down
Differentiation: Mechanics
This variation of a Triceps Pushdown is unique. Here is how: you use a cable machine. The cable machine maximizes the amount of resistance applied to your triceps throughout each rep. Maximizing resistance increases the overall definition and endurance of your triceps. You also use a straight bar attachment. The bar places your hands at an angle that focuses on the lateral head of your triceps.
Starting Position
To get into starting position, do this...
1) Locate a cable machine with a lat pulldown option. Or, set a cable machine's pulley at its highest setting.
2) Obtain a straight bar attachment.
3) Clip a bar attachment onto the highest pulley hook.
4) Stand facing the machine and close to the machine.
5) Place your feet hip-width apart.
6) Grip the bar using an overhand grip with your hands shoulder width width apart.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale as you push the bar downward
3) ...until your arms are straight and pointed toward the floor.
4) This is the ending position.
5) Once the bar reaches thigh level, hold this position for a count of one second.
6) Then, inhale while gradually allowing the bar to retract upward
7) ...until the bar is level with your lower chest.
8) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Lean forward slightly as you push.
Keep your elbows pinned against the sides of your torso during the movement.
Be sure to move slowly and deliberately through the lift. This will ensure that your muscle receives the maximum benefit of constant cable-resistance.
Keep your upper arms stationary and focus on only moving your forearm.
Gear Advice
For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Cable Attachment | CAP Barbell Deluxe LAT Bar Cable Attachment with Rubber Handgrips, 36 |
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