Tricep Push Downs
Triceps push down is an isolation exercise to build the triceps. It can be done with a number of attachments. I prefer using the rope attachment. It's never one of the main exercises of the workout, and normally done at the end of the workout to get some more volume for your triceps.
How to do Tricep Push Down
Common Mistakes
Flaring the elbows: It allows you to lift more weight, but it takes the work away from the tricep and onto the chest and shoulders. Keep your elbows tucked in close to your body.
Moving your elbows back or forward during the rep: Once your elbows are set, don't move them. All it does is cause your chest and shoulders to assist the triceps to lift the weight. The whole point of the exercise is to isolate the triceps, so make sure it's the muscle that's doing the work.
Don't rush and bounce the reps at the bottom: Keep the reps controlled and pause briefly at the bottom.
How to do Tricep Push Down
- Stand with a slight bend forward from the hips. Grab the rope attachment with both hands.
- Keep your chest up, and tuck your elbows in close to your body. Make sure you don't start with your elbows in front of you.
- Press down by extending your elbows until your arm is straight. Don't move your elbows back. Pause for a second at the bottom.
- Return to the top without lifting your elbows away from your body.
Common Mistakes
Flaring the elbows: It allows you to lift more weight, but it takes the work away from the tricep and onto the chest and shoulders. Keep your elbows tucked in close to your body.
Moving your elbows back or forward during the rep: Once your elbows are set, don't move them. All it does is cause your chest and shoulders to assist the triceps to lift the weight. The whole point of the exercise is to isolate the triceps, so make sure it's the muscle that's doing the work.
Don't rush and bounce the reps at the bottom: Keep the reps controlled and pause briefly at the bottom.