How to Perform a Proper Triceps Press Down

The triceps muscle is the largest muscle of the arm. While the biceps are the muscles that are often the focus of a gym workout, your triceps actually make up far more of your arm. When strength training, the triceps press down, also called the pushdown, helps build triceps strength and definition. Use a cable pulley device to complete this exercise, pressing against the cable attachment to work the backs of your arms.

Things You'll Need

  • Form
  • Patience
  • Practice
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Instructions

    • 1

      Maintain a straight back. Hold your abdomen in, curl your pelvis under and rotate your shoulder blades back and down. Allowing your back to arch or move while doing a triceps press down can lessen the effectiveness of the exercise. Your back should be straight, or nearly straight, throughout a triceps press down.

    • 2

      Keep your elbows tucked close to your sides to focus the exercise on your triceps. This form tip greatly increases the effectiveness of a triceps press down. Allowing your elbows to point out from your body during any phase of a triceps press down prevents your triceps muscle from being fully stressed by the exercise.

    • 3

      Use a narrow grip. Hold the bar so that your arms are separated about the width of your body to avoid having too wide or too narrow a grip. The narrow grip helps keep your elbows in the correct position.

    • 4

      Use smooth, controlled movements. Gently press the weight down, and when your arms and elbows are fully extended, gently allow the weight to push back up to the starting position.

    • 5

      Use proper weight. If you have to struggle and squirm with the weight, or contort your body into strange positions to execute the lift, you are using too much weight. Drop the weight down until you can execute the exercise with proper form.

    • 6

      Stand with both of your feet pointing forward, roughly shoulder width apart. You should have a firm, solid stance, and center your balance directly over your feet.