Triceps Pushdown
Comprehensive biomechanics and technique cues to execute Triceps Pushdown with joint safety, maximal activation of the Triceps, and consistent progression.
Track sets and weights on eBolts
Automated rest timer, 1kg micro-loads, and offline functionality in the gym.
Gym Equipment Guide & Adjustment Points
Crossover / Polia Dupla Regulável (Cable Cross)
Duas torres verticais de polias com regulagem contínua de altura da base até o topo.
Puxe o pino amarelo e deslize a polia para o nível do ombro, peito ou base.
Regule a carga de cada lado de forma espelhada.
Troque entre manoplas estribo, corda de tríceps, barra reta ou tornozeleiras.
- •Dê um passo à frente com base dividida para estabilizar o tronco.
- •Mantenha cotovelos em ângulo fixo durante cruzamento de cabos.
- •Concentre a força no peitoral ou tríceps sem balançar a coluna.
Execution Guide: Biomechanical Steps
Initial Setup and Positioning
Set the pulley height and select the proper attachment, keeping your spine neutral and core tight.
Joint Lock and Posture
Retract and depress your scapulae, stabilizing the shoulder girdle and keeping your core braced.
Concentric Execution and Muscle Focus
Initiate the concentric contraction targeting the Triceps, moving the load smoothly without jerky momentum. eBolts technical cue: Elbows fixed at your sides; spread the rope at the bottom of the movement.
Eccentric Control and Breathing
Control the eccentric descent in 2 to 3 seconds, sustaining continuous muscular tension. Inhale during lowering and exhale on peak effort.
Coach Technique Cue
Elbows fixed at your sides; spread the rope at the bottom of the movement.
Equipment Alternatives
Dumbbells with a neutral grip, same range of motion and controlled tempo.
Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Bench dips or close-grip push-up.
Equivalent machine or convergent leverage machine at the gym.