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Triceps Push-down

Target Muscles

Triceps (Especially the outer and medial heads)
Also used Brachioradialis.

Starting Position

  • Attach a short, angled bar to the overhead cable of a lat machine.
  • Place your hands on the bar, palms facing downwards.
  • Bring the bar down until your elbows are at your sides and bent at about 90°.

The Movement

  • Keeping your upper arms close to your body, press the bar down, moving only your forearms, until your arms are fully extended.
  • Hold for a count of two; then slowly return
    the bar to the starting position.

Tips

  • Keep your elbows fixed firmly at your sides throughout the movement.
  • Do not lean too far forwards.
  • Keep your wrists locked and your palms facing you.

Variation

Short bar
You may use a short straight bar instead of the angled bar, although this places more strain on the wrists and forearms.

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