How to do the triceps pulley pushdown

Many friends who do fitness will exercise their triceps. There are many ways to exercise this group of muscles. Among them, triceps pulley pushdown is one of the most important and effective training methods. We often use it when exercising. However, some friends are not very clear about the correct movements. As for how to do triceps pulley pushdown, let us learn about it through the following introduction.

A. Key training areas: triceps and anconeus.

B. Starting position: Stand in front of the pulley pull-down machine with your feet about shoulder-width apart. Straighten your chest, stomach, and waist. Grab the pull rings with both hands, with the distance between your hands approximately less than shoulder width. Pull down until your forearms are at the same level (starting position). Keep your elbows close to your sides. Keep your upper body slightly leaning forward.

C. Action process: Inhale, use the strength of your triceps to pull the bar down until your arms are straight, pause for a moment, exhale, and then slowly return to the starting position. Repeat the exercise.

D. Training points:

① When you want to stretch and restore after pulling the bar down, do not release it suddenly so that the triceps continue to exert force.

② When stretching, pay attention to keeping the joints close to the sides of the body to prevent sudden pressure or failure to complete the movement halfway; when returning to the starting position, just be approximately horizontal, and do not swing your body forward or backward to gain leverage.

When we stand, our feet are often separated by the width of the shoulders. The purpose is to maintain body balance and increase body stability. By the same token, since the body will inadvertently lean forward when doing triceps pushdowns on the pulley machine, we should stand with our front and back feet together to bring the body's center of gravity closer to the force point, which will improve the stability of the movement accordingly.

Through the above introduction, we know how to do the triceps pulley pushdown. We should also pay attention to the correctness of the movement in normal times, especially to master the essentials. In addition, we should also pay attention to the methods and techniques. As long as the movement is in place and correct, long-term persistence will make our arms look stronger and stronger, and the shape will be more beautiful.