Cable Pushdown

Description

How to Do Cable Pushdown

1. 1
   Setup

   Adjust the cable pulley to a high position and attach a straight bar or V-bar. Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees.

2. 2
   Setup

   Grasp the bar with an overhand grip, hands approximately shoulder-width apart. Position your elbows close to your torso with your forearms parallel to the floor.

3. 3

   Keeping your elbows stationary and tucked into your sides, exhale as you extend your forearms downwards until your arms are fully straight, squeezing your triceps at the bottom.

4. 4

   Inhale as you slowly and in a controlled manner allow the bar to return to the starting position, letting your forearms rise back to parallel without letting your elbows flare out.

Tips

• Focus on keeping your elbows pinned to your sides throughout the entire movement to isolate the triceps effectively and prevent unwanted shoulder involvement.
• Control the eccentric (upward) phase of the movement; don't let the weight snap back up, as this maximizes muscle time under tension and promotes growth.
• Imagine pushing the bar down and slightly back at the bottom of the movement to fully engage all three heads of the tr triceps and achieve a complete contraction.
• Maintain a slight forward lean from your hips, engaging your core to provide a stable base for the movement and prevent your body from swaying.

Common Mistakes

• ×Swinging the torso or shoulders: Avoid using momentum by keeping your core engaged and your torso stable throughout the entire movement, focusing only on elbow extension.
• ×Flaring elbows: Prevent your elbows from moving away from your body by actively pressing them into your sides to maintain triceps isolation and minimize shoulder strain.
• ×Not achieving full extension or flexion: Ensure you achieve full elbow extension at the bottom for complete triceps contraction and allow full forearm flexion at the top for a good stretch.