Cable Triceps Push Down
Primary Muscle Group: Triceps
Secondary Muscle Group: NA
Equipment Needed: Cable Machine
The Benefits of Cable Triceps Push Down
The triceps push down is one of the best exercises for triceps development. While the versatile upper-body workout is usually done on a cable machine (a machine you can find at most gyms), you can also perform a version of the move at home or in hotel rooms using a resistance band.
The triceps brachii muscles are located at the rear of the upper arm and has three components: the long, lateral, and medial heads. If you want to build up your arms, working all three heads of your triceps is key, and the triceps pulldown does just that.
Triceps pushdowns also benefit your overall strength and endurance by engaging your core, back, and shoulders. The move is also adaptable to your strength and level, as you can increase the weight as you go if you want to focus on muscle growth and muscle strength.
Performing this move properly also requires isolation, a fundamental skill for all other exercises.
Some key benefits to doing this exercise are;
High level of triceps activation and pump, particularly in the lateral head.
The angled attachment may activate triceps to a greater degree than a straight bar.
Allows you to move heavier weight than the rope push-down.
If you are looking for other exercises that are the best for building muscle or wanting to lose body fat then you should check our Free Workout Plan or our Workout Plans With Coaching for professionally designed workout plans that have been proven to get results.
The Risks of doing Cable Triceps Push Down
The risk of injury is very low with the Cable Triceps Push Down exercise, which you tend to find with cable machines. the only thing to really watch out for is not to lock your elbows fully out at the bottom of the movement as this can apply too much pressure on the elbow hinge joint.
How To Do Cable Triceps Push Down
1. With your feet shoulder width apart, face a pulley machine with an attached rope, v-bar, or solid straight bar hanging at chest height.
2. If you are using a rope, grab the rope towards the butt end with your palms facing together. If you are using a bar, grab the bar with your palms facing down.
3. Make sure your chest is high, your shoulder blades are together, and you are bending slightly forward to initiate the exercise.
4. With your elbows tucked in tight to your sides, bring the attachment down until your arms are fully extended.
5. Pause at the bottom of the repetition and flex your triceps for maximum contraction. Make sure you maintain a neutral wrist position the entire time.
6. Slowly release the weight and return to the starting position.
For Perfect Technique
Whilst it is difficult to suggest a tempo that everyone can apply to the Cable Triceps Push Down, there is a general pattern that can be linked to the exercise. As a generalisation, aim to create a rather explosive and quick tempo on the pushdown of the movement (the positive), then pause for a brief second as you squeeze and contract the triceps, before slowly releasing the weight throughout the upward release of the movement (the negative).
Variations
Once you have mastered the Cable Triceps Push Down exercise you can try alternative exercises that target similar muscle groups such as;
How To Do Cable Single Arm Pushdowns
1. Start off standing in front of a cable pulley machine grasping a handle with an underhand grip.
2. Slowly extend your arm down, keeping your elbow at your side, until your forearm and hand reaches your upper thigh.
3. Squeeze with your triceps for a second and then return back up to the starting position.
How To Do Overhead Cable Triceps Extension
1. Attach a rope to a cable stack as high as possible and assume a standing position.
2. Utilize a split stance, grasp the rope overhead with a neutral grip (palms facing), and lean forward by hinging at the hips.
3. Initiate the movement by extending the elbows and flexing the triceps.
4. Pull the rope downward until the elbows are almost locked out and then slowly lower under control back to the starting position.
5. Repeat for the desired number of repetitions.