Video
Instructions
- Stand facing the cable machine with a straight bar attached to the high pulley.
- Grip the bar with both hands, palms facing down, hands shoulder-width apart.
- Keep your elbows close to your torso and forearms perpendicular to the floor.
- Push the bar down by extending your elbows until your arms are fully extended.
- Pause briefly at the bottom with full triceps contraction.
- Return the bar slowly to the starting position with control.
Technical Tips
- Keep elbows fixed to avoid shoulder involvement.
- Avoid leaning excessively forward or backward.
- Focus on squeezing triceps at the bottom of the movement.
Breathing Tips
- Exhale while pushing the bar down.
- Inhale while returning the bar to the starting position.
Restrizioni mediche
- Elbow tendinitis
- Severe wrist pain
- Recent triceps injury
- Shoulder impingement
How do I perform cable triceps pushdown correctly?
To perform the cable triceps pushdown correctly, stand upright facing the cable machine, grip the bar with palms down, keep your elbows close to your body, push the bar down by extending your elbows until arms are straight, squeeze your triceps, then return slowly.
What muscles does cable triceps pushdown work?
The cable triceps pushdown primarily works the triceps muscles, specifically the long, lateral, and medial heads, helping to build arm strength and definition effectively.
Is cable triceps pushdown good for beginners?
Yes, the cable triceps pushdown is suitable for beginners as it is easy to learn, isolates the triceps effectively, and can be performed with controlled resistance to build proper technique and muscle strength safely.
What are alternatives to cable triceps pushdown?
Alternatives to the cable triceps pushdown include the reverse grip cable triceps pushdown, rope cable triceps pushdown, and single arm cable triceps pushdown, all targeting the triceps with similar mechanics.
The Cable Triceps Pushdown is an effective isolation exercise that primarily targets the triceps muscles, making it essential for building upper arm strength and size. Using a cable machine ensures constant tension throughout the movement, enhancing muscle engagement and improving the quality of contractions. This exercise is suitable for all levels, from beginners learning proper triceps activation to advanced athletes refining their arm development. The pushdown helps improve elbow extension strength, supports pressing movements, and contributes to balanced upper body aesthetics. It is commonly used in bodybuilding, fitness, and strength training programs to tone, define, and increase the mass of the triceps. Performing it with strict form reduces the risk of joint strain while maximizing muscle recruitment. Incorporating the Cable Triceps Pushdown regularly into your routine enhances arm shape, supports compound lifts, and helps achieve well-developed and strong triceps for daily function and athletic performance.