Tricep pushdowns

COURTESY OF GLOBAL FITNESS

Major muscles used

• Triceps

Performing tricep pushdowns

• Attach a short straight or curved bar onto a pulley machine (from above) gripping the bar with both hands, palms facing the ground in a narrow grip, about 6-8 inches apart.
• Your feet should be about hip-width apart and have your back straight, and abdominals tight.
• Start with the bar at chest height.
• Keep your elbows at your side and your upper arms perpendicular to the floor at all times.
• Slowly push the bar downward until your arms are fully extended. Hold for a brief second while flexing your triceps muscles.
• Your elbows should remain at your side and your wrists should be locked straight.
• Slowly allow the bar to raise to the starting position (about chest height).

Be careful

• Don't let your elbows wander away form your body. Keep the elbows on a "fixed-axis" at your side.
• Don't jerk the bar down. If you have to rock your body or use momentum to complete the exercise the weight is too heavy.
• Don't let the weight just pull the bar up to the starting position. Control the weight and slowly let the bar rise up resisting the weight.

Alternative exercises to tricep pushdowns

• Tricep bench dips 
• Overhead tricep extensions (Dumbbells) 
• Tricep rope pushdowns

Courtesy of Global-Fitness.com, your Online Personal Trainer

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