rzen
7c241ec44c
render.py --export bundles the 25 new motion rigs and info pages; figure-fixtures.json regenerated for all 47 (the Swift solver reproduces every new motion, including negative-y pins and the new prop uses). The fixture count assertion moves to 47, and the no-bundled-motion test now uses Treadmill - a permanent COVERAGE.md exclusion - since Bench Press exists. 48 tests green; watch target builds. Coverage handoff complete - TODO-coverage.md retired. Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3
1.1 KiB
1.1 KiB
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
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
- Push the handle down until the arms are completely straight.
- Squeeze the triceps at the bottom for a beat.
- 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.