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
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.
How to Do Cable Triceps Pushdown on Floor
- 1Setup
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.
- 2Setup
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.
- 3
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.
- 4
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.
Variations
Cable Triceps Pushdown (SZ-bar)
Sculpt strong triceps with the Cable Triceps Pushdown. This isolation exercise effectively targets all three heads of the triceps brachii for defined arms.
Cable Single Arm Triceps Pushdown (Rope Attachment)
Target your triceps with the Cable Single Arm Triceps Pushdown. This isolation exercise builds strength and definition by focusing on one arm at a time.
Cable Pushdown
Target your triceps with the cable pushdown! This isolation exercise effectively builds upper arm strength and definition.
Cable One Arm Tricep Pushdown
Isolate and strengthen your triceps with the cable one-arm pushdown. This exercise effectively targets the triceps brachii for improved arm definition and
Related Exercises
Cable Pushdown (with rope attachment)
Master the cable pushdown with a rope attachment to sculpt strong, defined triceps. This exercise maximizes muscle activation and range of motion.
Cable Incline Triceps Extension
Target your triceps with cable incline extensions. Focus on controlled movement for maximum muscle engagement and definition. Extend your elbows fully.
Cable High Triceps Extension
Sculpt strong triceps with the Cable High Triceps Extension. This isolation exercise effectively targets all three heads for defined, powerful arms.
Cable Lying Triceps Extension
Build strong, defined triceps with the Cable Lying Triceps Extension. This isolation exercise targets all three heads, promoting arm strength and
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
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