# Triceps Pushdown

The cable triceps staple — elbows pinned to the sides, push the bar from
chest height down to straight arms.

- **Category:** Main circuit
- **Type:** Machine-based cable elbow extension
- **Targets:** Triceps
- **Prescription:** 3 × 10–12
- **Defaults:** 3 × 10 weighted

## Setup

Stand at the high pulley with a bar or rope attachment, feet under the
hips, slight forward lean. Grip with the elbows bent past 90° and tucked
to the ribs.

## Execution

1. Push the handle down until the arms are completely straight.
2. Squeeze the triceps at the bottom for a beat.
3. Let the forearms ride back up until they pass 90°, elbows never
   leaving the sides.

## Cues

- Elbows are bolted to the ribs — only the forearms move.
- Stand tall-ish; don't lean your bodyweight onto the bar.
- Full lockout every rep; the last few degrees are the exercise.

## Common Mistakes

- Elbows drifting forward and up on the way down.
- Shoulders and back pressing the weight instead of the triceps.
- Cutting the top of the rep short.

## Progression

Add a plate when every rep locks out with quiet elbows; a rope
attachment adds a harder finish at the bottom.
