Arms
Air Pushdown
Build tricep strength and definition using only your bodyweight.
How to perform.
Follow the sequence — setup is half the lift.
Stand upright with your feet shoulder-width apart and your arms raised above your head.
Bend your elbows so that your forearms drop behind your head, keeping your upper arms stationary and pointing upward.
Press your forearms back to the starting position by extending your elbows, squeezing your triceps at the top of the movement.
Lower your forearms in a controlled manner back behind your head without letting your elbows flare out or move forward.
Perform all repetitions on one arm before switching to the other, or alternate arms for each rep based on your preference.
Maintain an upright posture throughout the set and avoid leaning backward or forward.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Moving your elbows away from your head, which shifts tension away from the triceps to other muscle groups.
- Using momentum to push the weight up instead of controlling the movement with your triceps.
- Lowering the forearms too far behind your head, which can strain your shoulders.
- Failing to maintain an upright torso, which reduces tricep engagement and risks back strain.
- Rushing through repetitions without pausing at the top to maximize the contraction.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.