Tríceps Pushdown
The staple triceps move — elbows pinned, full lockout, no drama.
TrícepsPolea MáquinaPrincipiante
Preparación
- Polea high, bar or rope grip, elbows pinned to sides.
- Slight forward lean, core braced.
Cómo Hacerlo
- Press down to a full lockout — squeeze the back de the arm.
- Let it rise only until forearms pass parallel.
Respiración
Exhale pressing down.
Errores Comunes
- Elbows flaring out — pin them like the curl.
- Leaning your bodyweight onto it — arms only.
Consejo de Sam: Only the forearms move. Nothing else exists.
Cómo Programarlo
| Objetivo | Series | Repeticiones | Descanso |
|---|
| Fuerza | 3–5 | 4–6 | 2–3+ min |
| Músculo | 3–4 | 8–12 | 60–90 seg |
| Resistencia / Acondicionamiento | 2–3 | 15–20 | 30–45 seg |
Guía de técnica con fines educativos — no es consejo médico. Si eres nuevo entrenando o trabajas alrededor de una issue? Aplicar para entrenamiento and get a plan built for your body.