Triceps Press (Triceps Pushdown)

It is an isolation exercise that targets the triceps, making it excellent for increasing their strength and muscle mass. It is usually performed with a cable machine, but can also be done with bars or dumbbells. How to perform it correctly:

1. Set up the machine: Attach a rope or bar to the cable machine and adjust the weight.
2. Starting position: Stand in front of the machine, feet shoulder-width apart. Grasp the bar or rope at shoulder level, arms slightly bent.
3. Execution: Pull the bar or rope down, fully extending your arms and focusing on activating your triceps. Avoid swinging your body.
4. Correct form: Keep your elbows fixed at your sides and try to feel the contraction of your triceps throughout the movement.

Benefits:

• Triceps Isolation: Effectively increases muscle mass.
• Improved control: You can adjust the weight as you progress.
• Quick results: Effective for triceps development.

Alternatives for Triceps Press (Triceps Pushdown):

1. Triceps Dips
   Description: Works the triceps, but also the shoulders and chest.
   How to do it: Sit on the parallel bars, lower yourself in a controlled manner to 90° at the elbows and push yourself up.
   Benefits: Increases triceps strength and mass and engages multiple muscle groups.