The triceps push-down, usually done with a cable pulley machine, works your triceps brachii, the three-headed pushing muscle in the back of your upper arm. The triceps works actively during any pushing movement that involves the elbow. The triceps also aids somewhat in extending and adducting the shoulder, but the cable triceps push-down does not address this particular movement.
Step 1
Pull out the locking pin on an adjustable pulley and shift it to higher than your head. Release the locking pin and ensure that it snaps fully back into place. If you're using a fixed pulley, select a pulley that sits higher than your head.
Step 2
Slide the selector pin into the weight stack to select the appropriate amount of weight to lift. In addition to the selector pin, some machines have a small, non-attached weight plate you can place on top of the uppermost plate in the stack to add a small increment of extra weight, or weight "doughnuts" that you can slide on and off a pin attached to the weight stack. These also serve to adjust the weight in small increments, usually five pounds.
Step 3
Clip a V-shaped handle, rope handle or short, straight bar to the pulley cable. Make sure the handle is fully and securely clipped to the cable, and that the cable is not frayed, before proceeding.
Step 4
Position yourself close to and facing the pulley. Grasp both sides of whichever handle you select in an overhand grip -- for the V-bar or straight bar -- or with both palms facing in for the rope handle.
Step 5
Bend your elbows, allowing the handle to rise up in front of your face. For a conservative range of motion, keep your elbows pinned in place against your side as you extend your arms, pushing the handle straight down in front of you. Squeeze your abs tight to keep your torso straight, and resist the temptation to lean your body weight on the handle to force it down.
Step 6
Keep your elbows stationary against your side as you bend your arms again, allowing the handle to rise up in front of your face. Continue pushing the handle down, then allowing it to rise back up, until you've completed eight to 12 repetitions.
Tips and Warnings
- If you can't complete at least eight repetitions with good form, use less weight next time. If you can complete more than 12 repetitions with good form, increase the amount of weight you're using by 5 percent to 10 percent.
- Always consult a physician before beginning any new exercise program.
Things You'll Need
- Adjustable cable pulley or high cable pulley
- Short straight bar, V-bar or rope handle
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