Cable Triceps Push Down

The Cable Triceps Pushdown is an isolation exercise that targets the triceps, while also challenging core strength and shoulder stability. This incredibly popular exercise has many variations all with their pros and cons. To perform the Cable Triceps Pushdown start in a standing position facing a cable machine with a straight bar attachment. Lean forwards about 10 degrees at the hips with a braced core. Grip the attachment with your palms facing down (overhand grip), and keep your elbows close to your sides. Your torso should be leaning forwards and your upper arms should be perpendicular to the floor while grasping the attachment. The points of your elbows should be about 4-5 inches away from your body when in the correct position. Push the attachment down by extending your elbows until your arms are fully straightened, trying not to move your elbows in space forwards or backwards. Pause briefly in the fully extended position before returning to the starting position under control. Your hands should rise above the level of your elbows at the top of the movement. Repeat for the desired number of repetitions.

Common Mistakes

Do not arch your back. Instead brace your core hard and lean forwards into the weight. Do not round your shoulders. Do not use your body weight to muscle the weight down. Make sure your arms are doing the work. Do not flare your elbows. Do not extend or flex your wrists. Do not look up. Do not stop short of locking out your elbows.

Pro Tips

Place your hands across the attachment diagonally so that the weight is distributed evenly across your hand. The bar will end up being closer to your wrist and less in the middle of your palm which will distribute the weight more evenly and make you less likely to hyperextend and hurt your wrist. Think about pushing through the pinky side of your palms more to increase the activation of the outer head of your triceps.

Purpose

The Cable Triceps Pushdown is a challenging exercise that not only strengthens your triceps but also teaches you anti-extension in your core and how to brace your shoulders together with your abdominals to stabilize your upper body.

Form

At the top of the movement your hands should be grasping the bar attachment and be higher than your elbows. Your elbows should float in front of your torso about 4-5 inches away from your ribs. You should lean forwards about 10 degrees or more at the hips with a braced core and neutral spine. Your elbows should not move throughout the exercise and should be fully extended at the bottom of the exercise.