Cable Tricep Pushdown

The Cable Tricep Pushdown is an effective exercise that isolates the triceps and helps build strength and muscle mass in the upper arms. This exercise provides resistance throughout the entire range of motion, which provides a deeper muscle activation.

Correct Execution and Technique

Follow these steps to perform the cable tricep pushdown correctly:

1. Stand in front of the cable machine and attach a straight or rope handle to the upper pulley.
2. Grip the handle with an overhand grip, keeping your elbows close to your body.
3. Keep your back straight and your core engaged as you pull the handle down until your arms are straight, squeezing your triceps at the bottom of the movement.
4. Control the movement back to the starting position while keeping your elbows in place.

Common Errors

Avoid these common mistakes to maximize efficiency:

• Too much elbow movement: Keep the elbows close to the body to isolate the triceps as much as possible.
• For fast movement: Make sure the movement is slow and controlled to maximize muscle activation.
• Using too heavy a weight: Start with a moderate weight to ensure proper technique before increasing the load.

Video: Cable Tricep Pushdown demonstrated by a female athlete

Alternative technique for the Cable Tricep Pushdown

Modifications and Variations

For beginners, you can use lighter weights to focus on technique. For experienced athletes, try rope handles or reverse grips to vary the muscle activation and challenge the triceps in different ways.

Repetitions and Sets

Perform 3-4 sets of 10-12 repetitions for muscle growth. Gradually increase the weight as you get stronger.

Breathing technique

Inhale as you raise the weight back, and exhale as you push the weight down. This helps to maintain control and stability.