Cable Jack Hammer Pushdown
This movement targets the triceps through a long range of motion with a hammer-like pressing path from the high cable.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Set up at the cable machine and attach a rope handle to the high pulley. Take a step back, hinge slightly at the hips, and brace your core.
- 02
Grip the ends of the rope with a neutral grip and bring your elbows in front of your body at chest height. Keep your shoulders down and pull your shoulder blades slightly back and down.
- 03
Push the handle down and slightly forward as if throwing a hammer strike. Fully extend your elbows and squeeze your triceps without letting your shoulders get involved.
- 04
Return the rope to the starting position under control, keeping your elbows fixed in place and maintaining tension throughout the entire range of motion.
How to get started at the gym
§ 03 · SisuLiftCable Jack Hammer Pushdown is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 04 · TipsKeep your elbows fixed in the same position and move only at the elbow joint. Choose a weight that allows you to control the lowering phase without arching your lower back.
This movement targets the triceps through a long range of motion with a hammer-like pressing path from the high cable.
More exercises: Triceps
§ 05 · Same muscles
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