Trains triceps first — focused, direct, nothing hidden in the movement.
These are the weights Forge's volume audit actually computes with — deliberately conservative, so compounds don't masquerade as full coverage. A 0.5 means a set counts as half a set for that muscle: meaningful help, not a replacement for direct work.
Tricep pushdown with tempo; slow eccentric maximises long-head tension.
Elbows pinned to sides; full extension at bottom.
Derived from tempo research on this movement class — Wilk M, Zając A, Tufano JJ.
Progresses by reps, not weight — you earn harder sets, longer holds, or extra reps rather than plates.
Train with intention. Open Forge — it prescribes the weight, watches the reps, and does this arithmetic for every set you log.