rzen
a93cbc30b7
Pick any exercise from the full library while a workout is running, not just the ones in its split. The new exercise's plan is seeded from the most recent log of that exercise, else the library's authored Defaults line, else a plain 3x10. Adds a searchable two-section picker sheet and a **Defaults:** bullet to all 47 library reference pages. Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3
41 lines
1.2 KiB
Markdown
41 lines
1.2 KiB
Markdown
# 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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- **Defaults:** 3 × 10 weighted
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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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