rzen
b545ad05c9
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
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.