Add the remaining census stations: Pec Deck, Rear Delt Fly, cable staples
Pec Deck and Rear Delt Fly author the face-on and from-behind cameras; Triceps Pushdown and Face Pull are the cable station's two entries per the coverage model (cable curl/crossover are considered exclusions). Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3
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<title>Triceps Pushdown</title>
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<title>Triceps Pushdown</title>
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# Triceps Pushdown
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The cable triceps staple — elbows pinned to the sides, push the bar from
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chest height down to straight arms.
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- **Category:** Main circuit
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- **Type:** Machine-based cable elbow extension
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- **Targets:** Triceps
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- **Prescription:** 3 × 10–12
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## Setup
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Stand at the high pulley with a bar or rope attachment, feet under the
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hips, slight forward lean. Grip with the elbows bent past 90° and tucked
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to the ribs.
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## Execution
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1. Push the handle down until the arms are completely straight.
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2. Squeeze the triceps at the bottom for a beat.
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3. Let the forearms ride back up until they pass 90°, elbows never
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leaving the sides.
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## Cues
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- Elbows are bolted to the ribs — only the forearms move.
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- Stand tall-ish; don't lean your bodyweight onto the bar.
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- Full lockout every rep; the last few degrees are the exercise.
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## Common Mistakes
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- Elbows drifting forward and up on the way down.
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- Shoulders and back pressing the weight instead of the triceps.
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- Cutting the top of the rep short.
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## Progression
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Add a plate when every rep locks out with quiet elbows; a rope
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attachment adds a harder finish at the bottom.
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{
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"name": "Triceps Pushdown",
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"primary": 2,
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"camera": {"zoom": 0.7},
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"working": ["arm_r", "arm_l"],
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"props": [
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{"type": "scene", "shapes": [
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{"kind": "circle", "c": [186, -58], "r": 4, "fill": true, "color": "prop"}
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]},
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{"type": "cable", "from": [186, -58], "to": ["hand_r", "hand_l"], "w": 3},
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{"type": "bar", "at": ["hand_r", "hand_l"], "halfLen": 10}
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],
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"frames": [
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{
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"hold": 0.4, "tween": 1.0,
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"root": {"pos": [150, 66], "pitch": 8},
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"spine": [0, 2],
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"neck": 6, "head": -8,
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"shoulder_r": 15, "elbow_r": 130,
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"shoulder_l": 15, "elbow_l": 130,
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"hip_r": 6, "knee_r": 5, "ankle_r": 0,
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"hip_l": 6, "knee_l": 5, "ankle_l": 0,
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"pins": {"foot_r": [146, 148], "foot_l": [150, 150],
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"hand_r": [172, -10], "hand_l": [176, -8]}
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},
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{
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"hold": 0.4, "tween": 1.1,
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"root": {"pos": [150, 66], "pitch": 8},
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"spine": [0, 2],
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"neck": 6, "head": -8,
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"shoulder_r": 8, "elbow_r": 10,
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"shoulder_l": 8, "elbow_l": 10,
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"hip_r": 6, "knee_r": 5, "ankle_r": 0,
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"hip_l": 6, "knee_l": 5, "ankle_l": 0,
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"pins": {"foot_r": [146, 148], "foot_l": [150, 150],
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"hand_r": [168, 40], "hand_l": [172, 42]}
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}
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]
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}
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<title>Triceps Pushdown</title>
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