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
40 lines
1.1 KiB
Markdown
40 lines
1.1 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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## 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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