Tricep pushdown

Question 1

How is the Tricep pushdown used?

Answer 1

• The Tricep pushdown is an isolation lift that involves a single joint and stimulates a small amount of muscle mass.

Question 2

What are the muscles involved in the Tricep pushdown?

Answer 2

• Triceps Brachii

Question 3

What is the technique for the Tricep pushdown?

Answer 3

1. Grab bar with a closed pronated grip inside shoulder width apart
2. Stand tall with knees slightly flexed
3. Pull bar down until elbows fully extended with shoulders back, upper arms and elbows against the body, abdominal muscles contracted and head in neutral position
4. Slowly flex elbows back to starting position

Question 4

What is a spotting technique for the Tricep pushdown?

Answer 4

• None required as you can let go of the handlebar if the load is too heavy

Question 5

What are two variations of the Tricep pushdown?

Answer 5

• Rope pushdowns: targets all three heads (medial, lateral and long)
• Skull crushers: targets triceps, however places stress on elbows

Question 6

What are two common technique errors for the Tricep pushdown?

Answer 6

• Elbows flaring out meaning weight is too heavy and using shoulders and lats to assist. Reduce weight to fix
• Curling wrist to gain more range of motion and assist in pulling bar down, means weight is too heavy, thus reduce weight