Tricep press on Cable Pulley

This exercise specifically strengthens the triceps muscle and contributes to defined arms.

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Preparation

Hang the cable in the upper position and guide the handlebar through the loop of the cable.

Starting Position

Stand with your feet hip-width apart, slightly bend your upper body forward and keep it stable. Pull your shoulders back and push your chest out. Grab the handlebar with both hands shoulder-width apart in an overhand grip and maintain full body tension upright.

Execution

Push the handlebar down while keeping the elbows in the same position. Move only the forearms.

Muscles Used

Triceps

What makes this exercise particularly effective?

The triceps pushdown on a cable machine allows for very controlled and uniform resistance throughout the entire range of motion. Compared to rigid bars or free weights, the cable ensures that the resistance remains constant during execution and that you feel active tension even at the end of the movement (full extension). The flexibility of the cable pulley also allows the wrists to align more naturally, which is often easier on the joints.

What effect does the exercise achieve?

Targeted triceps activation: All three heads of the triceps are primarily engaged in this movement, as the forearm is the moving part while the upper arm remains stable.
Enhanced range of motion: The cable allows both concentric and eccentric phases to be performed under constant tension, increasing the training stimulus.
Joint protection: The flexibility of the rope enables easy adjustment of grip and wrist position during the exercise, reducing potential stress on the elbows and wrists.
Variability and control: You can vary grip types (overhand, underhand, neutral), alignment, and range of motion to continuously create new training stimuli.
Core stability and engagement: Maintaining a stable core prevents body sway, supporting overall control throughout the exercise.

How does this exercise fit into the Big 5 concept?

Les Big 5 regroupent les exercices fondamentaux: squat, soulevé de terre, développé couché, traction ou tirage, et développé épaules. While the cable triceps pushdown is not a classical Big 5 exercise, it provides a valuable complement:

Supports pressing movements: Strong triceps are essential for completing the final portion of movements such as bench press, shoulder press, or dips with proper technique.
Balance and muscle completion: This exercise strengthens the arms, helping prevent the triceps from becoming a limiting factor in pressing exercises.
Progression and variety: Cable variations can easily be incorporated into periodic plans, adjusting tension, grip style, or range of motion to provide diverse stimuli.