BetterU, Inc. - Personal Training, Health, Fitness, Fat Loss, Muscle Gain, Exercise and much more! - Powerful
Fitness & Training Info!

Muscle-Building • Fat Loss Unique Exercises More!

Yours FREE!  

Burn fat and build muscle at the SAME TIME with my 30 day "Dirty Little Secret Program For Building Muscle and Losing Fat FAST!" Grab it here free!

General Fitness Library Fat Loss Exercise Library
Advanced Training Muscle & Strength Muscle Anatomy
Questions & Answers Nutrition & Supplements Newsletter Archive
Our Fitness eBooks Fitness Equipment Reviews


Pushdowns - Exercise for the Triceps



Have a look at some of the articles published in previous issues of BetterU News...

The Most Powerful Tricep Workout That You Will EVER Do

Power Rack Dips - A Unique Set-Up For a More Powerful Dip

How To Do The Perfect Bench Press Rep

Sign up now!




Tricep Pushdowns

Home -> Exercises -> Tricep Pushdowns

Primary Muscles Worked: Description:
Triceps Brachii The muscles on the back of the upper arms.


Pushdowns are an isolation exercise for the triceps (the muscle along the back of the arm) done using a high pulley or pulldown machine. This is one of the most common and easy to learn tricep exercises.

How to Do Pushdowns:

Top Postition of the Pushdown Bottom Position of the Pushdown
  • Stand facing a high pulley with a short pushdown bar.
  • Grip the bar with a palms-down, less than shoulder width grip.
  • Start with the bar at about chin level and your upper arms vertical.
  • Begin the movement by pushing the bar down and around in a wide arc.
  • Keep your elbows pinned tightly in to your sides and do not let your wrists bend back.
  • Squeeze hard at the bottom.
  • Let the bar up. Let up your upper arms angle up again until the bar is at chin level. Repeat.
  • Keep your lower back slightly arched tight and your chest out.

Tricks for Performing Pushdowns More Effectively:

  • When you come to the bottom of the movement, try to push the bar straight down towards the floor as though trying to push your body up. This will increase the contraction.

Common Errors in the Pushdown Exercise:

  • Not controlling the weight on the way up and using momentum on the way down - this is a combination of errors. If you don't control the weight as it comes up, you will have to use elastic force from the back muscles to rebound the weight back down.
  • This rebound back down reduces tricep activation.
  • If you continue to use momentum on the way down and don't squeeze the triceps during the movement then you will get very little out of this exercise except perhaps a backache.
  • Do this exercise in a slow and controlled manner.







Mad Scientist Muscle Metabolic Surge - Rapid Muscle Explosion - 28 Days The Best Exercises You've The Best Abdominal Exercises Gluteus to the Maximus - Build a
Mad Scientist Muscle Metabolic Surge - Rapid
Fat Loss
Muscle Explosion - 28 Days
to Maximum Mass
The Best Exercises You've
Never Heard Of
The Best Abdominal Exercises
You've Never Heard Of
Gluteus to the Maximus - Build a
Bigger Butt NOW!

FREE Fitness Articles For Your Website!
Increase your site traffic now! Get professionally-written fat loss, muscle-building and exercise articles FREE for use on your website.
Click here for details

BetterU, Inc.
P.O. Box 342, Grayslake, IL, U.S.A., 60030
ph/fax# Toll Free (888) 361-6023
Copyright 2013 BetterU, Inc. ©

Contact Us/Helpdesk
Link Directory
About Us
Privacy Policy/
Terms of Service