Cable Triceps Pushdown (SZ-bar)

Description

How to do Cable Triceps Pushdown (SZ-bar)

1. 01
   Setup

   Stand facing a high pulley cable machine with an SZ-bar attached. Select your desired weight and grasp the bar with an overhand grip, hands about shoulder-width apart.

2. 02
   Setup

   Position your body by taking a slight step back, keeping your torso upright or with a slight forward lean. Tuck your elbows close to your sides, ensuring your upper arms are perpendicular to the floor and forearms are parallel.

3. 03

   Exhale and, keeping your elbows stationary, extend your forearms downwards by contracting your triceps until your arms are fully extended.

4. 04

   Hold the full contraction for a brief moment, then slowly inhale as you control the bar's return to the starting position, allowing your forearms to rise back parallel to the floor.

Tips

• Focus on elbow stability: Keep your elbows pinned to your sides throughout the movement to isolate the triceps effectively and prevent shoulder involvement.
• Full extension and squeeze: Ensure you achieve full elbow extension at the bottom of the movement and actively squeeze your triceps for maximum muscle activation.
• Controlled eccentric: Control the upward movement (eccentric phase) to maximize time under tension and promote muscle growth.
• Slight forward lean: A slight forward lean from the hips can help maintain balance and allow for a stronger push, but avoid excessive leaning or rocking.

Common mistakes

• Flaring elbows: Allowing elbows to move away from the body reduces triceps isolation; keep elbows tucked tight against your sides to maintain focus on the triceps.
• Using too much body English: Rocking the torso or swinging the weight indicates the load is too heavy; reduce the weight and focus on strict elbow extension.
• Incomplete range of motion: Not fully extending the arms or letting the bar come too high at the top reduces muscle activation; ensure a full extension at the bottom and a controlled eccentric phase.