Body part
Triceps
Instructions
- Stand in front of a cable machine with the EZ-bar attachment securely fastened to the high pulley.
- Adjust the cable pulley to a position that allows your elbows to be at approximately a
- 90-degree angle at the starting position.
- Grasp the EZ-bar with an overhand grip, palms facing down, hands about shoulder-width apart.
- Step back slightly to create tension in the cable while ensuring your feet are shoulder-width apart for stability.
- Bring your elbows close to your body, keeping them stationary as you begin to push down the EZ-bar.
- Engage your core to maintain a stable posture throughout the movement.
- As you push down, fully extend your arms, pushing the bar towards your thighs while squeezing your triceps at the bottom of the movement.
- Pause at the bottom for a moment, focusing on contracting your triceps.
- Repeat for the desired number of repetitions, maintaining good form and control throughout the exercise.
Advice
- Maintain a neutral wrist position throughout the movement to prevent strain and ensure optimal force generation.
- Focus on controlling the weight during both the pushdown and the return phase to maximize time under tension for the triceps.
- Experiment with different grip widths on the EZ-Bar attachment to find the position that best targets your triceps.
- Engage your core to stabilize your body and prevent excessive movement during the exercise.
- Use a gradual load increase strategy to prevent injury and promote muscle growth over time.
- Incorporate a slight pause at the bottom of the pushdown to fully engage the triceps before returning to the starting position.
- Warm-up thoroughly before starting to prepare your muscles and joints for the exercise.
- Vary your rep ranges (e.g., 8-12 reps) depending on your specific goals for strength, hypertrophy, or endurance.
- Consider supersetting the pushdown with other tricep exercises to increase intensity and maximize workout efficiency.
- Ensure proper hydration and nutrition before and after your workout to support muscle recovery and performance.
