10 Tricep Pushdown Mistakes and How To Fix Them

This series will zoom in on one exercise at a time and point out common errors and how you can fix them. At the end of the day, nothing is dogma, and your technique should be the one that gives you the highest stimulus at the lowest cost of fatigue. To make sure you're getting the best of both worlds, check out our SFR video: • Technique Problems Ser...
If you have suggestions for future exercises we can break down, please comment below. If you know the answer to another commentor's question, please feel free to reply to them!
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[@WolfCoaching]

0:12 Opening remarks 0:55 Mistake #1 - Not enough ROM 1:34 Mistake #2 - Magical elbow position 3:13 Mistake #3 - No standardized ROM 4:07 Mistake #4 - Uncontrolled eccentric 4:59 Mistake #5 - Being unclear about lockout 6:04 Mistake #6 - Flaring the elbows 6:58 Mistake #7 - Magical shoulder position 8:40 Mistake #8 - Standing too close or too far from the stack 9:55 Mistake #9 - Magical cable attachment/grip 11:31 Mistake #10 - Going too heavy 12:55 Concluding remarks

[@binyamgebreselassie5807]

Thanks man

[@nickmarkipt]

You're doing a public service me lad

[@callummcausland3904]

How did you send this 3weeks ago

[@nickmarkipt]

@@callummcausland3904 he is a time traveler (terminator rules, he can't go back) sent here to stop Skynet from taking over and of course provide us the timestamps for RP videos

[@Deciden0w.]

Awesome! Thank you

[@johnsmith3085]

Bro Tubers: "This is the wrong way to do things!" Mike: "There are several right ways to do things and here's why." Love it.

[@aaronwwilliams]

Describing the differences in activation and what you should be concentrating on for 3 different elbow positions, flaring, and where to stand is 100x more helpful than simply saying "Your elbows MUST be pinned to your side, do not flair elbows and stand exactly 1 step from the pulley"

[@Last_Respecter]

Easily the biggest lesson I’ve taken from Dr Mike is that bodybuilding is very customizable, there’s only few universal concepts, everything else is catered for yourself

[@francois9747]

Yeah, Mike answered my thoughts about how bodybuilders of the 70s had poor technique but still had big muscles. I watched Jonni Shreve, and he loves to do a lot of "Don't do this, do this" but when I listened to Mike, he just sounds way more validated than Jonni.

[@RicoGaMiNgOne]

Charly's probably surpassed his mrv on triceps during recording this video

[@LHH404]

That weight thoose arms i highly doubt it.

[@CkPari_]

💯🤣😂👍🏾

[@elantonelle]

@@LHH404 its a joke you dense human being

[@steveloge8119]

Charly just came for a beach pump 🤙🏻🤙🏻 the ladies ain't ready

[@JustenHarden]

Dr. Mike is hands down my favorite informative channel. It’s been extremely beneficial for training advice and so many exercises. Thanks for all you do & share with us, Doc

[@mkl1464]

I've found that one of the best cues is to squeeze your triceps at the bottom instead of pushing to lockout. I still lockout, but the cue takes a lot of stress off my elbow onto the triceps.

[@mikelozano4292]

Again great tutorial. Basically answering all the questions about tricep push downs. Truly putting out the best content! Thx Dr Mike💪🏾

[@Livingwithvirtue]

This channel and guy have changed my life, im gonna get dr. Mike tattooed on my shredded glutes.

[@mohammaddalloul9891]

Charlie is a robot 💀

[@drivinolered5835]

Thank you Dr Mike. I tore my tricep last year and have a lot of pain when locking my elbows to isolate the movement. It helps to bring my elbows back a little, but I was concerned it was ruining my form and gains. Thank you for clearing it up for me.

[@alexd7977]

Charlie doesn't need any more triceps pulldowns

[@AdamSVwc]

Nice video! I'm all about doing my workouts the right and safe way and I really liked this.

[@EternalVids]

I just found the 'How to Fix Them' series, and am binging these videos. A great concept, and it looks like you cover literally every exercise that's out there.

[@beardedbjorn5520]

Same here 😂

[@tim..t175]

Great video thanks . I love tricep pushdowns and have been doing a random extra 4sets of 25 after other workouts during the week

[@yevhenkaznovskyi6167]

Thank you, I have been waiting for this one for a while, always felt like I was doing something wrong on the triceps.

[@jamie5mauser]

Fix my Bulgarian split squat! My quads get so knotted the day after just 3x10 body weight! I’m not new to lifting, bodybuilding 8 years. I did break my ankle 2 years ago but I’ve been lifting heavy again a good year

[@PeterCoyleCoaching]

Amazing content, as always!

[@vidarrodinsson2237]

Dr Mike is MUCH bigger right now, huge progress in 3 years considering how advance Dr. Mike is.

[@alecboyo2012]

I just thought the same thing, they're both gigantic now compared to this video lol

[@a-mb3wl]

Upped the steroid dose

[@cv0669]

RP killing the youtube game...can't wait for the hypertrophy book

[@paoloclaravall8566]

saaaame

[@SilasF1sher]

When's the book supposed to drop?

[@Global-Member007]

Thank you Dr. Might for what I am wondering.

[@x1987knights1]

This answered some questions I had lol, I couldn’t feel my triceps engaging last time I was doing push downs, even with low weight, now I know there’s really isn’t a strict way to do it to an extent, thanks for the info great video💯👊😎🤙

[@bobjenkins4925]

Charly's locked out tricep😮

[@maximilian6024]

I just luv this guy hilarious very well educated about what he is saying big respect

[@spectre24z8]

Love this channel. Secret intensity technique for push downs: After you’ve reached true failure with good form take a couple steps back, lean forward and let the weight force your elbows to track up, then push out in front of you and down. You can continue to stimulate the long head really well with this method.

[@user-ly9qz1bi1v]

Great video as always.

[@nilo7727]

Dr Mike rocking it with more knowledge!!👌👏💪😎

[@novaprospects]

Very informative, thank you.

[@rtdpoe620]

appreciate you so much mike! you giveth me gains

[@Imehiel]

Brilliant channel!

[@lisafaser6031]

Super helpful. Love the individual modification encouragement. The damn rope hurts my elbows every time. I thought that was the “right” way. Thanks for clearing up my confusion.

[@marcvolpe8252]

YOU ARE SO BEAUTIFUL LET ME FALL IN LOVE WITH YOU

[@MarkPrint-MRAP]

Hi Mike, Love your work - Would love to see a video on how you would use BFR / Occlusion training with recommended body parts best suited & exercises for those body parts best suited to hypertrophy please if at all possible... Cheers!

[@georgerr335]

Dr Mike thanks to you Home training is not an issue anymore, thru your vids alone I somehow "evolved" how I percieved hypertrophy training can't explain it other way.

[@shyan042688]

Love your videos. They're so informative! Having said that, could you possibly provide some insights as to how loaded carries can be effectively incorporated into a hypertrophy program? Also, if you could go into a bit of detail as to what these exercises are meant to train (i.e., strength, cardiovascular conditioning, hypertrophy, etc.), that would be fantastic.

[@lial2655]

Thanks!

[@callummcausland3904]

You guys are a hidden gem

[@user-fn1cd6mo9z]

Best tricep clinic I've seen.

[@nikolidus]

Another top notch vid you are my favourite KZbin channel

[@mirceab8447]

Hey Dr. Mike! Speaking of the long head, how about a “fix your overhead extension” video? 💪🏼

[@yaqo6577]

I need this so bad

[@hornyleftbuttcheek856]

Yesss

[@Deciden0w.]

Great video! The break down of all the myths was pretty cool. This will definitely help prevent alot of tendinitis in the world lol

[@AustinV332]

Currently my favorite fitness channel on youtube.

[@SparkFromWithin]

Please cover the overhead triceps extensions, and the standing cable flyes extension. With the flyes sometimes I feel like I have to lock my scapula but I undo it trying to reach that peak contraction.

[@invisipunk]

Charly bit my finger.

[@kanwaramrindersingh8745]

Channel deserve more subscribers

[@pricerowland]

Thanks for posting this video, I swear half the people I've seen do this exercise completely butcher it

[@mrgreatgiza]

Can you do a video on curls (specifically dumbbell curls). As there seems to be lots of talk about over twisting the weight to get the most contraction as well as the swing factor in cheat reps

[@miamiballin305]

One thing I’ve always wondered, does foot positioning matter? Sometimes when going heavier a staggered stance allows me to balance better and just feels more comfortable, especially with rope pulldowns. Meanwhile with the EZ bar pulldowns the traditional feet close together feels better. Wondering if that can lead to muscle imbalance or what. With big legs I end up having to go wide, with one leg forward slightly I can pulldown around that single leg instead, I feel more stretch and tricep activation as opposed to the usual stance. Thanks always for the great informative videos.

[@nickvoelker7180]

V-handle crew checking in.

[@stan1796]

Charly's forearms look massive lol

[@timwilliams8076]

perseverate! ...nice!

[@srishakthihanumangym1954]

You deserve more subscribers .

[@torquereportingin4862]

goat mikey thx

[@sleepingforest8214]

I like this guy

[@theportal2012]

Love how innocent Dr. Mike was back then… LOL yet another great video per usual.

[@L1ttlepsych0]

I'm a long time Greg Doucette fan. Love the info Mike gives. Less entertaining and motivational, much more informative.

[@themalakabrothers864]

the information is what matters. Good to hear man

[@NboOfficialAus]

Both are good and both basically believe the same thing yet they seem to think they disagree.

[@robriste]

Thx

[@naimrf]

Subscribed

[@g.salayon1718]

Mark is one of my heroes

[@menowin7]

what about the variant with lockout more in front of your body to bias even more of the short and less of the long head?

[@vteam02]

I was kind of expecting something about the torso angle, didn't see it. Does the torso angle also not matter? Assuming it's not comically horizontal or something like that

[@Thanos23]

Charly is fucking insane dude ☻

[@Killmenow594]

I'm getting serious tendonitis in my elbows, been training about 1+1/2 years (six times a week, push pull legs repeat) Mostly with tricep exercises, now it's making its way into lat pulldowns and pull ups arent possible :( any information you can throw my way would be a life saver!!!! Love the channel RP ! ❤️

[@peterJOACHIM01238754]

probably you have a leverage moment in your wrist aka your wrists are not in line with your forearm causing your forearms to compensate during push and pull movements.. make a pause of a week in order to get the inflammation cool down then go at it again with lower weight focussing on the positioning oft your wrist maybe use wristwraps doing so und try out some mobility for your forearms (eg from smashwrx here on yt) what also helped me was to roll out the long head of my triceps directly at the elbow joint

[@Killmenow594]

@@peterJOACHIM01238754 ive just taken a few weeks off, I'm only just back at a gym (they're open now) It's mostly over head extensions, I can't do skull crusher's, I only use humble loads, no heavier than like 9kg. On pushdowns or a 10kg dumbell for overhead ... It's slowly making its way into my bench and other exercises, super concerning.

[@TheEddiedash]

I’m here!

[@tjrocha7732]

I have a question about using the three elbow positions when it comes down to the tricep. Is it okay to kind of use all three of them almost like in the sense of a position drop set. Starting by bringing your elbows forward, then after failure keeping elbows more at the side, then bringing the elbows back doing more of that pushdown rather then extension.

[@christandsvdv389]

Guys the playlist is not working check it out! Great vid btw

[@Semaj.18272]

Mistake #8. If I was doing it with the rope and keep the elbows forward I actually fell more the long head But when I bring back all the way to my thighs I feel my inner triceps hope you answr this

[@richburmond6761]

Mike! With a slap tear, should I protract or not???

[@plutoburn]

I like to use the rope and pronate my wrists at the very end of the pulldown to work different areas of the tricep.

[@ethanbruce7647]

Dude in this video gonna be massive from doing all those extensions

[@ferrarienzo5252]

You should do a squat or bench video

[@moo3771]

Charly probably made the bar

[@RubenFRS]

Give us the squat video already!

[@Persto1208]

Here because even with the push down cable variation (with elbows all the way back and chest up) I’m getting elbow pain (and clicking sensation)

[@bledig]

yes i am guilty for clicking like before i started watching

[@gracecar5820]

I love close-ish grip. No ropes or anything because they bust up my shoulders

[@samueldahl9790]

0:43 I did not know that

[@donluchitti]

What does everyone think about shoulder position on other excercises? Theres a guy in my gym who swears that in shoulder presses, bench , incline bench etc that we have to depress our shoulders , tuck shoulder blades in, like pinch a lil, and do everything from that. Any time our elbows in pulling motions go passed our lat its bad because we retract our scapula. He doesnt like that either. Any basis for that? It does make me feel my back and chest on a lot of movements😊

[@Pineconeboy55]

Can you do calves?

[@evan5854]

V handler here 👌

[@adamledford6057]

Dope

[@NickKostalas]

12:49 "*Chef's kiss* perfect! Your triceps will scream at you in a very loving way that actually tells you they're growing." Adorable, haha.

[@DiskoKDiskoL]

Applies to rope too?

[@mynameisjeff9124]

What about the stand? Does it matter if one leg is in front of the other one?

[@jasonbaijens3378]

doesn't matter as long as your torso is still straight ahead

[@S4h4r4s]

Someone who actually agrees about the V Handle, yeah I never use that tool much due to wrist, joints being in discomfort

[@BuckFieri]

I can’t wrap my head around ego lifting on cable machines. Nobody can tell exactly which layer of the stack you’re lifting and those numbers are all gobbledygook because unless you’re counting pulleys and doing math you’re just going to see what you can lift and go from there. It’s like seeing a beginner doing wrist curls for his forearms. You just want to slap them, tell them to pick up heavy shit and stop wasting their time.

[@cyberzangoose16]

thank you dr. meatloaf

[@ianchambers37]

😂

[@jamesbrincefield9879]

I can only do one set at a time because my dog grabs the band at the bottom of every rep and now he’s more yolked than I am.

[@pedrohenrique-wb3ed]

A strong bull terrier coaching a strong shiba inu

[@deimonnikora]

Dear Dr Mike, my triceps screamed at me that i was an asshole that if they could they would kill me before I did that again! Is this normal?😂

[@BialyOrzel777]

Imagine you could transfer transplant their arms to you .. and atch your toothpick arms to them lmao they would have to start from beginning again 😂😂😂

[@BigRoz131]

Oh my God the whole thing is tricep development. The very first one this guy is tell you need more range of motion but the guy doing it is activating his shoulders

[@bingbong2257]

sorry bro can't do this form because I'm just too jacked

[@yehsayafarron8554]

I usually do 2 long head exercises, but I often do 1st V bar very short range, super heavy( whole stack) per I’m trying specifically not to emphasize long head Sorry , but thiers science in short range if used…..

[@griff424]

do not lock too hard today i kinda hurt my elbow doing it

[@OMGitsSMASH]

Hol up this nigga hella funny

[@arsenalerbest13]

Charly couldn't finish the video, why? he hits his mrv on the triceps

[@Masterdesstruct]

Do squat mistakes

[@supagreatman2826]

Did he say air stance squat 🤔 😳

[@sbg9194]

why does my back hurt doing this

[@MrLiquidbladez]

first!

[@wesleyjeurissen544]

👍🏼

[@Th3Freek]

That dude is HUGE. Mike isn’t a small dude (muscularity wise) and he looks small in every way next to Charly.

[@celticstephenhill]

I think one of the greatest tips I've ever heard regarding this exercise is that whenever you're using the rope attachment, grip it a full hand width from the bottom and don't let it slip to the ends before you're done your set. It helps with your grip strength and requires much less weight to max out.