Tricep Pushdown Log

Connect a cable bar attachment to a pulley machine. Whilst keeping your elbows close to your stomach and your shoulders pinned back, grip the bar with a pronated grip (palms facing downwards) shoulder-width apart. Your feet should be positioned relatively close, whilst your knees are allowed a slight bend. Leaning slightly forwards, exhale your breath and push the bar down using only your triceps until the bar hits your hip/upper thigh region. At this point, your arms should be fully extended and there should be considerable stress or tension placed on the triceps muscle. Throughout the movement, your shoulders and arms should be still and the forearms should be the only muscle group moving. Squeeze your triceps for 1 to 2 seconds and allow the muscles to sufficiently contract. Then, as you inhale your breath, slowly release the bar back to the starting position. Repeat the exercise again for the designated number of repetitions