Arms
Air Pushdown
A controlled isometric and concentric contraction that builds tricep mind-muscle connection without any equipment.
How to perform.
Follow the sequence — setup is half the lift.
Stand with your feet shoulder-width apart and a slight bend in your knees while maintaining a neutral spine.
Tuck your elbows tightly against your ribs and bend your arms at a ninety-degree angle with your palms facing the floor.
Engage your triceps to push your hands downward until your arms are fully extended and locked out at your sides.
Squeeze the back of your arms at the bottom of the movement for two seconds to maximize muscle fiber recruitment.
Slowly return your hands to the starting ninety-degree position while maintaining constant tension in the muscle.
Repeat for the desired number of repetitions focusing on a slow and controlled tempo.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Flaring the elbows away from the torso
- Using momentum or swinging the shoulders to move the arms
- Failing to fully lock out the elbow at the bottom of the rep
- Moving too quickly through the eccentric phase
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.