This exercise is one of the best triceps exercise, and most common among bodybuilders. It will pump the triceps full throttle for sure.
The Pushdowns are performed with a cable machine. Stand in front of the machine with a straight back and slightly bended knees in shoulder length distance. You can also make a firm body position if you step back with one leg. Now, grab the horizontal bar with palms facing down, arms in shoulder length and start the pushdowns. Push down until arms are straight and then bring back to a level when the elbows make a 90 degree angle. The key to this exercise is to move only the elbows. So, when you do the repetitions concentrate on a firm body position and elbow movement. Exhale when pushing down, and inhale when making that 90 degree elbow angle.
There are different cable machines that make different resistance. So make the first set with adjusted weight that will trigger the triceps, but won’t tire them. Increase the weight after each set for another 5 kg (11lb); when you feel that 5kg increase is to easy make that 10 kg between sets, but don’t overdo it.
The Triceps pushdowns have different variation: with one arm at a time, with rope instead of a horizontal cable, reverse hand grip (palms facing up), or close hand grip. Enjoy the exercise.