Lever Assisted Tricep Pushdown

Lever Assisted Triceps Pushdown Instructions

Starting Position

1. Adjust the Machine: Set the weight on the machine to a manageable level. Adjust the seat height if necessary so that your elbows can rest comfortably on the pads.
2. Stand Upright: Face the machine and stand with your feet shoulder-width apart. Position your body close to the machine.
3. Grip the Handles: Grasp the handles firmly with your palms facing down. Your hands should be positioned at about shoulder width.

Movement Instructions

1. Align Elbows: Place your elbows on the designated pads. Keep them close to your body. This is your starting position.
2. Lower the Weight: Press downward on the handles, extending your arms fully while keeping your elbows steady against the pads. Focus on engaging your triceps as you push down.
3. Pause: Hold the extended position for a moment to maximize the contraction in your triceps.
4. Return to Start: Slowly return to the starting position by bending your elbows and lifting the handles back upward without locking them. Control the movement to maintain tension in your triceps.
5. Repeat: Perform the desired number of repetitions, typically 8-12 for beginners.

Tips

- Keep your back straight and avoid leaning forward or backward during the movement.
- Breathe out as you push down and breathe in as you return to the starting position.
- If at any point you feel discomfort, stop and reassess your form or the amount of weight you are using.

Safety Precautions

- Ensure that the machine is properly set up before starting your exercise.
- Use a weight that allows you to maintain control; do not sacrifice form for heavier weights.