Overview
The triceps cable pushdown is one of the most popular triceps exercises. It is comparable easy for performing and has it place in the routines of the trainees of all levels – from the beginner to the advanced.
Preparation
Attach a straight bar or EZ bar attachment to a high pulley. Stand upright with your feet 10-15 cm. apart, knees slightly bended, straight back and small inclination forward. Grab the bar with an overhand grip (palms facing the floor), bring your elbows close to your body and position your palms at one level with your lower chest. This is the starting position.
Execution
Breathe in and push the bar down using your triceps. Push until your arms are fully extended. Hold the contraction for a second and breathe out. Than return the bar back to the starting position in a controlled motion and begin the next repetition. Repeat for desired amount of reps.
Recommendations
- Stand close to the pulley and keep your upper arms and elbows next to your torso.
- Keep your elbows stationary only the forearms should move during the movement.
- Focus on the mind-muscle connection – try to keep the triceps tight and contracted during the whole movement.
- Perform the negative phase of the movement for twice longer time than the positive.