Cable Triceps Pushdown
Quick Information
Category
Hypertrophy
Difficulty
Beginner
Equipment
Cable Machine, Resistance Band
Primary muscle group
Triceps Brachii
Secondary muscle groups
Forearms
Movement pattern
Elbow Extension
Training goal
Hypertrophy
Sport
General Athletic Development, Bodybuilding
Overview
Purpose. Isolate the triceps and build elbow extension strength.
How it fits the system. A beginner-level elbow extension entry in the Hypertrophy section, programmed to develop hypertrophy. Related work in the library: Cable Hammer Curl and Bench Dip.
Primary muscles
Triceps Brachii
Secondary muscles
Forearms
Movement pattern
Elbow Extension
Equipment
Cable Machine, Resistance Band
Difficulty
Beginner
How to Perform
- Set a rope or bar at upper chest height on a cable machine.
- Stand tall with a slight forward lean and the elbows at the sides.
- Brace the trunk and keep the elbows pinned.
- Extend the elbows until the arms are straight.
- Squeeze the triceps at the bottom for a moment.
- Return under control until the forearms are past parallel.
Coaching Cues
- Keep the elbows glued to the ribs.
- Only the forearms should move.
- Pause at full extension on every rep.
Common Mistakes
- Leaning forward and pressing with the chest.
- Letting the elbows drift forward or flare.
- Using momentum from the torso.
Progressions & Regressions
Progressions
Add load, or switch attachments for different angles.
Regressions
Reduce load and use a band.
When to Use It
When to use
As triceps volume after pressing work.
When not to use
With elbow pain during loaded extension.
Programming
3 sets of 10 to 15 reps.
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