Triceps Push Down - Basic

Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght

Beginner Triceps Lats Abdominals Strength Lat Pulldown Push Gym

Purpose: This exercise is used to target the triceps muscle to develop size, definition, strength, endurance and power.

Benefits: This exercise works the inner heads of the triceps.

Stand upright with your feet shoulder-width apart and your knees slightly bent facing towards a high pulley cable machine, about one foot away from the pulley. Grasp a lat pulldown bar with a shoulder-width pronated grip. Your elbows should be tight beside your body. This is your starting position. Press the bar down in an arc with your triceps. Do not move your elbows, keeping them tight beside your body. Exhale during this movement. Keep your wrists straight and your shoulders down. Reverse the motion to raise the bar. Allow the bar to come up to your chin. Inhale during this movement. Repeat for the recommended number of repetitions.

The triceps muscles are straight muscles with three heads. All three heads straighten the elbow while the long head, crossing the shoulder joint also adducts the shoulder (pulls it down from the side) and extends the shoulder (pulls it down from the front).