Triceps Pushdown
Nama lain: Cable Pushdown, Rope Pushdown
Massa dan definisi trisep
Otot Utama
Trisep (Triceps Brachii)
Otot Sekunder
-
Posisi Awal
Berdiri menghadap cable machine, pegang rope/bar attachment, siku tertekuk di samping badan, siku tetap diam.
Cara Melakukan
Dorong attachment ke bawah sampai lengan lurus penuh dengan meremas trisep, lalu kembalikan terkontrol tanpa membiarkan beban menghentak.
Teknik Pernapasan
Hembuskan napas saat mendorong ke bawah, tarik napas saat kembali.
Kesalahan Umum
Siku bergerak maju-mundur (harusnya diam), menggunakan berat badan untuk membantu dorongan.
Tips Keamanan
Jaga siku menempel di sisi tubuh sepanjang gerakan agar isolasi trisep maksimal.
Variasi
Rope pushdown (bisa split di akhir gerakan), Single-arm pushdown, Overhead cable extension
Alternatif Gerakan
Dumbbell triceps extension, Skull crusher, Close-grip bench press
Set x Rep
3-4 set x 10-15 repetisi
Tempo
2-0-2
Progressive Overload
Tambah beban kecil setelah rep range atas tercapai dengan kontrol penuh di semua set.
Generate Prompt AI untuk Triceps Pushdown
Buat gambar/video instruksional gerakan ini pakai AI. Salin prompt di bawah ke Midjourney/DALL·E (gambar) atau Runway/Kling/Sora (video).
Prompt Gambar
Photorealistic instructional fitness photo of an athletic Indonesian person performing a "Triceps Pushdown" exercise with correct form, mid-rep, gym setting, dramatic gym lighting, visible muscle engagement, clean background, shot on 50mm lens, side 45-degree camera angle, educational fitness photography, realistic anatomy, high detail, no text overlay, no watermark
Prompt Video
A clear 8-second instructional video of a person demonstrating correct "Triceps Pushdown" exercise form from a side angle, gym setting, dramatic gym lighting, steady camera, full range of motion visible, realistic movement and physics, no text overlay