Tricep Pushdown Machine

Muscles Tricep Pushdown Machine Works

Muscles used

• Tricepsback of the upper arms
• Latslarge side-back muscles running from the armpits toward the waist
• Forearmslower arms from the elbows to the wrists
• Coremuscles around the abs, lower back, and pelvis

Main musclePress the machine handle down by straightening your elbows. The main muscle used is the triceps at the back of your arm. Your triceps contract to help you push the handle down.

Supporting musclesKeep your elbows close to your body to engage your lats. Your forearms help grip the handle, and your core keeps your torso stable.

How it should feelAs you extend your elbows, the backs of your arms should shorten and squeeze. Cable tension should keep your triceps working through the full range.

Signs you're offIf your elbows flare out or your upper body leans forward, you're using your shoulders and body weight more than your triceps. If your wrists bend, it can strain your elbows.

Remember thisKeep your elbows fixed and extend the cable by squeezing your triceps.

Setting Up for Tricep Pushdown Machine

Setup orderAdjust the seat height so that your elbow touches the center of the pad → Check if your hand naturally rests on the handle.

• Seat height

  Set it like thisAdjust the seat height so that the elbow pads come under your elbows when you sit on the seat.

  How to checkWhen you place your elbow on the pad, do not shrug your shoulders; just make sure your elbow touches the center of the pad.

• Handle position

  Set it like thisWith your elbows resting on the pad, check if both hands naturally touch the handle.

  How to checkMake sure you don't have to raise your shoulders or lean forward to grab the handle.

Watch out forAvoid starting with their elbows slipping off the pad, or with their shoulders raised or bodies bent over to grab the handles.

Stance for Tricep Pushdown Machine

Foot widthSit with your hips against the seat, and place your feet on the footrests or floor.

Where your weight goesKeep your hips and back against the pads, and use your feet for support.

Upper body positionAdjust the seat so your elbows can stay beside your body.

Why it mattersIf the seat height is off, it becomes harder to press the handles down.

How to Grip for Tricep Pushdown Machine

Grip typeHold the machine handles with your palms facing down.

Grip widthHold the same position on both handles, so one hand is not farther in or out than the other.

How hard to gripPlace the handles in the middle of your palms and wrap your thumbs around them. Keep the backs of your hands in line with your forearms.

The Key Point for Tricep Pushdown Machine

Keep your elbows by your sides, and move only your forearms to press the handle down.

Think of it like thiselbows at your sides, hands down

Before the fixThe elbow moves forward, or the shoulder moves along with it.

After the fixI feel strength in the back of my arms, and my torso doesn't shake.