Air Pushdown Exercise Guide: Form, Steps, and Benefits
Learn how to master the Air Pushdown to tone your triceps and improve arm definition. High-rep bodyweight movements for better mind-muscle connection.
How to Perform
- 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
- 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
Primary movers
- Triceps
Stabilizers
- Forearms
- Rear Deltoids
- Core
Related Guides
- Alternating Biceps Curls With Dumbbell — Arms
- Alternating dumbbell hammer curl — Arms
- Barbell Curl — Arms
Triceps · Arms