Isometric Triceps Pushdown

Body region

• Arms

Muscles

Main

• Triceps

Helps

• Anconeus

Holds

• Latissimus Dorsi
• Rectus Abdominis
• Flexor Carpi Ulnaris

Equipment

• Cable Station

Technique

1. Attach a bar or rope to the high pulley and stand facing it.
2. Pin the elbows to your sides and push the attachment down.
3. Stop with the elbows slightly bent, or at full lockout, and hold that position.
4. Keep breathing and hold for the planned time, then let the weight rise slowly.

Cues

• Squeeze the triceps hard for the whole hold.
• Shoulders stay down and the chest stays up.

Common mistakes

• Holding the breath during the hold.
• Leaning over the bar to hold the weight with body weight.

Alternatives

• Triceps Pushdown
• V-Bar Pushdown