Strength

Machine Push Down

The Machine Push Down superbly strengthens and tones your triceps. With its effective isolation of the triceps, it aids in muscle building by pushing down a bar attached to a weight stack.
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Machine Push Down instructions
Step-by-step instructions
1
Stand directly in front of the cable machine with your feet shoulder width apart.
2
Grasp the handle with both hands in an overhand grip (palms facing down).
3
While keeping your elbows at your sides, push the handle down until your arms are fully extended.
4
Pause for a brief moment before slowly return the handle to the starting position.
5
Avoid using your back or leaning forward to push the handle down. Your arms should do the bulk of the work.
Stand directly in front of the cable machine with your feet shoulder width apart.
Grasp the handle with both hands in an overhand grip (palms facing down).
While keeping your elbows at your sides, push the handle down until your arms are fully extended.
Pause for a brief moment before slowly return the handle to the starting position.
Avoid using your back or leaning forward to push the handle down. Your arms should do the bulk of the work.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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