Cable Pushdown
Builds your triceps, improving pressing strength for lifts like the bench press and everyday pushing tasks.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Stand in front of the high cable and take a small step back, brace your core, and keep your chest up.
- 02
Grip the handle or rope with an overhand grip and keep your elbows locked at your sides, with your shoulder blades lightly pulled back.
- 03
Push the handle down until your elbows are fully extended, and squeeze your triceps at the bottom without letting your shoulders rise.
- 04
Slowly return the handle upward until your forearms are about parallel to the floor, keep your elbows in place, and repeat.
Beginner's guide
§ 03 · GuideBuilds your triceps, improving pressing strength for lifts like the bench press and everyday pushing tasks.
You should feel it in your triceps, not your shoulders, wrists, or lower back.
A common mistake is swinging your body or letting your elbows drift. Keep your elbows by your sides and move only at the elbow.
How to get started at the gym
§ 04 · SisuLiftCable 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
§ 05 · TipsKeep your elbows tight against your body and move only at the elbow joint; do not rock your hips to lift the weight. Choose a load that allows you to maintain a controlled lowering phase and full extension at the bottom.
The cable pushdown provides consistent tension on the triceps throughout the entire range of motion and is easy to progressively load by adjusting the cable weight.
More exercises: Triceps
§ 06 · Same muscles
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