Arms
Rocking Triceps Pushdown
A subtle mechanical shift using the SZ-bar to maximize triceps peak contraction and long-head recruitment.
How to perform.
Follow the sequence — setup is half the lift.
Attach an SZ-bar to a high pulley and stand facing the machine with your feet shoulder-width apart.
Grip the outer angled portions of the bar using an overhand grip and tuck your elbows tightly into your ribs.
Press the bar down by extending your elbows until your arms are fully locked out at the bottom.
As you reach the bottom of the movement, slightly pull the bar back toward your thighs to increase the contraction.
Slowly reverse the motion, allowing the bar to rise back to the starting position while keeping your upper arms stationary.
Maintain a slight forward lean from the hips throughout the entire set to allow for a full range of motion.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Allowing the elbows to flare outward from the torso
- Using momentum or swinging the torso to move the weight
- Failing to fully lock out the elbows at the bottom of the rep
- Grip that is too wide or too narrow for natural wrist alignment
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.