Cable Triceps Pushdown on Floor
Target your triceps with the Cable Triceps Pushdown on Floor. This isolation exercise effectively builds strength and definition in the back of your upper
- Movement
- Isolation
- Force
- Push
- Per set
- 2 min
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Cable Triceps Pushdown on Floor
Cable Triceps Pushdown (SZ-bar)
Upper Arms · Triceps Brachii · Cable
Cable Single Arm Triceps Pushdown (Rope Attachment)
Upper Arms · Triceps Brachii · Cable
Cable Pushdown
Upper Arms · Triceps Brachii · Cable
Cable One Arm Tricep Pushdown
Upper Arms · Triceps Brachii · Cable
Description
A strength training exercise targeting the triceps muscles at the back of the upper arm. It is performed using a cable machine while sitting on the floor.
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How to do Cable Triceps Pushdown on Floor
- 01Setup
Position yourself on the floor facing the cable machine, with the cable pulley set to a high position. Grasp a straight bar or rope attachment with an overhand grip, hands shoulder-width apart, and sit back slightly with your knees bent.
- 02Setup
Lean forward slightly from your hips, keeping your back straight and core engaged. Ensure your elbows are tucked close to your sides, bent at approximately 90 degrees, with your forearms parallel to the floor.
- 03
Exhale as you extend your elbows, pressing the attachment straight down towards the floor until your arms are fully extended. Focus on contracting your triceps at the bottom of the movement.
- 04
Inhale as you slowly and in a controlled manner allow the attachment to return to the starting position, letting your forearms come back parallel to the floor. Maintain tension in your triceps throughout the eccentric phase.
Tips
- Maintain constant tension: Avoid fully locking out your elbows at the bottom or letting the weight stack touch down at the top to keep continuous tension on the triceps.
- Focus on elbow position: Keep your elbows pinned close to your body and minimize any shoulder movement to isolate the triceps effectively.
- Controlled eccentric: Emphasize the slow, controlled return phase (the eccentric portion) to maximize muscle fiber recruitment and growth.
Common mistakes
- Using too much body English: Avoid rocking your torso or using momentum to push the weight down; instead, reduce the weight to ensure your triceps are doing all the work.
- Flaring elbows out: Do not let your elbows drift away from your sides during the movement; keep them tucked in to maintain optimal triceps isolation and protect your shoulders.
- Not achieving full extension: Failing to fully extend your arms at the bottom limits triceps activation; ensure a complete lockout to maximize muscle contraction.
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What muscles does Cable Triceps Pushdown on Floor work?
Cable Triceps Pushdown on Floor primarily targets Triceps Brachii.
Is Cable Triceps Pushdown on Floor good for beginners?
Cable Triceps Pushdown on Floor is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Cable Triceps Pushdown on Floor?
You need Cable to perform Cable Triceps Pushdown on Floor. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Cable Triceps Pushdown on Floor?
Maintain constant tension: Avoid fully locking out your elbows at the bottom or letting the weight stack touch down at the top to keep continuous tension on the triceps. Focus on elbow position: Keep your elbows pinned close to your body and minimize any shoulder movement to isolate the triceps effectively. Controlled eccentric: Emphasize the slow, controlled return phase (the eccentric portion) to maximize muscle fiber recruitment and growth.
What are common mistakes when doing Cable Triceps Pushdown on Floor?
Using too much body English: Avoid rocking your torso or using momentum to push the weight down; instead, reduce the weight to ensure your triceps are doing all the work. Flaring elbows out: Do not let your elbows drift away from your sides during the movement; keep them tucked in to maintain optimal triceps isolation and protect your shoulders. Not achieving full extension: Failing to fully extend your arms at the bottom limits triceps activation; ensure a complete lockout to maximize muscle contraction.
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Assisted Standing Triceps Dip
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Bodyweight Kneeling Push-up Row
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Free · iPhone only · Available on the App Store