Triceps Push Down - Cable Incline
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Beginner Triceps Lats Abdominals Strength High Low Cable Machine Incline Bench Push Gym
Purpose: This exercise is used to target the triceps muscle to develop size, definition, strength, endurance and power.
Benefits: This exercise works the inner heads of the triceps.
Sit down in an incline bench facing away from a high pulley cable machine. Grasp a cable straight bar with a pronated grip. Your elbows should be right In front of your body. The bar is in front of your face. This is your starting position. Press the bar down in an arc with your triceps until your arms are straight. Do not move your upper arms keeping them right in front of your body. Exhale during this movement. Keep your wrists straight and your shoulders down. Reverse the motion to raise the bar. Allow the bar to come up to your chin. Inhale during this movement. Repeat for the recommended number of repetitions.
The triceps muscles are straight muscles with three heads. All three heads straighten the elbow while the long head, crossing the shoulder joint also adducts the shoulder (pulls it down from the side) and extends the shoulder (pulls it down from the front).
Step 1
Sit in an incline bench facing away from a high pulley, holding a pulldown bar with a pronated grip.
Sit down in an incline bench facing away from a high pulley cable machine. Grasp a cable straight bar with a pronated grip. Your elbows should be right In front of your body. The bar is in front of your face. This is your starting position.
Step 2
Press the bar down in an arc without moving your upper arms, wrists straight, shoulders down.
Press the bar down in an arc with your triceps until your arms are straight. Do not move your upper arms keeping them right in front of your body. Exhale during this movement. Keep your wrists straight and your shoulders down.
Step 3
Reverse the motion to raise the bar. Allow the bar to come up to your chin.
Reverse the motion to raise the bar. Allow the bar to come up to your chin. Inhale during this movement. Your elbows should be right In front of your body. Hold a cable straight bar with a pronated grip. Your elbows should be right In front of your body.