The tricep pushdown is performed on the lat pulldown/tricep pushdown machine and is another great exercise to really isolate those triceps. When performing the tricep pushdown you have the option of using a long bar, a short bar, an E-Z bar, a V-angled bar or a rope attachment. All of these attachments add extra variation to the exercise and can make the movement slightly more challenging. Using a rope attachment for example will make the exercise feel slightly harder than if you were using a normal straight bar. It doesn’t matter which one you pick. Pick one you like or feel more comfortable with and stick to it for a while. Once you feel it‘s time to add some more variation to the tricep pushdown try choosing a different bar/rope attachment. Let me now show you how to do tricep pushdowns with proper form.
Load Up The Weight. Locate either the lat pulldown or tricep pushdown machine, depending on which one your gym has. Choose a weight by placing the pin into one of the weight stacks on the machine. The tricep pushdown is one of those exercises which requires very little weight so choose your weight carefully. You wont be able to go too heavy on this type of exercise so don’t get too carried away when choosing the amount of weight. Go light if it’s your first time performing this exercise.
Choose an Attachment. The machine should have a high pulley above your head somewhere with an attachment. Depending on who’s used the machine before you the attachment may range from a bar to a rope so choose the appropriate attachment you want to use and attach it. All lat pulldown/tricep pushdown machines allow you to unattach the bar or rope at the top.
Starting Position. The starting position for this exercise often varies between lifters. Ideally what you will want to do is position yourself ever so slightly behind the bar (or your desired attachment) with feet together. Stance and feet position can be slightly altered if it makes you feel more comfortable. The most common variation is placing one foot in front of the other.
Positioning The Bar/Attachment. Once you are standing slightly behind the bar (or attachment) with the appropriate stance, grab the attachment from up above you and pull it all the way down by extending your arms down in front of you. Keep your elbows in by your sides. The bar should now be positioned down in front of your thighs. At this stage you should not be in a complete upright position. This will feel uncomfortable. Maintain a slight ark in your back with your knees slightly bent if it feels more comfortable. This will help support the body and minimize wobbling.
Raising The Bar. Once you are in position, raise the bar up to around a 90 degree angle. You don’t really want to be raising the bar all the way up. This makes the lift feel awkward and takes tension away from your triceps. When raising the bar it’s important to do it slowly and under control. Do not let the weight take the bar up. Focus on controlling it. Keep those elbows tucked in by your sides and as stationary as possible.
Pushing The Bar Down. Once your arms have reached that 90 degree angle (or slightly more) then it’s time to push the bar back down towards your thighs. Keep elbows still and tucked in by your sides. Push down by contracting your tricep muscle and fully extend your arms all the way down. If you can, give the triceps a good squeeze at the bottom of the movement and return the bar back up slowly.
How to do Tricep Pushdowns – A Few Pointers
Elbow Position. Elbow position is extremely important to make the most out of this exercise and perfect your form. Keep them in by your sides at all time. Keep them as stationary as possible and you will make the movement a lot easier. Tension will also be kept on your tricep muscles throughout the exercise.
Raise The Bar Slowly. If you raise the bar too quickly, tension on the tricep muscle is lost and it will make your next rep feel extremely awkward. You want to raise the bar in a controlled manor at all times. If you neglect to do this you wont get the full benefits of this exercise and you will lose out on valuable reps during your set. Raising the bar too fast can also throw your elbows out of position.
Head Position. Something we haven’t touched on yet is head position. In truth this doesn’t make too much of a difference during the tricep pushdown. You can either look straight forward or down at the bar. Do which ever feels more comfortable.
Grip. You can use either an overhand or underhand grip on the bar. If you are performing this exercise for the first time or simply have very little experience performing the tricep pushdown then I would recommend sticking to an overhand grip to begin with. Use an underhand grip later on once you have mastered the form and are looking to add more variation to the exercise. Remember to keep a tight grip on the bar throughout the entire movement.
