1. Set up an incline bench facing away from a cable machine. The angle of the bench should be between 45 to 60 degrees.
2. Attach a handle to the cable machine and adjust the pulley to a high setting.
3. Sit on the bench and grip the handle with both hands using an overhand grip. Your arms should be fully extended, and your hands should be in line with the cable.
4. Brace your core and keep your feet flat on the ground for stability.
5. Keeping your upper arms stationary, exhale as you push the handle down until your arms are fully extended.
6. Squeeze your triceps at the bottom of the movement and hold for a moment.
7. Inhale and slowly return the handle back to the starting position where your forearms are close to parallel with the floor.
8. Repeat the movement for the desired number of repetitions and sets.
9. Ensure that your movements are controlled, especially when returning to the starting position to prevent swinging or using momentum.
Safety Tips: - Choose a weight that allows you to maintain proper form throughout the exercise. - Avoid locking your elbows at the end of the pushdown motion. - Do not allow your elbows to flare out; keep them tucked close to your body.
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