Cable triceps presses

Cable machine tricep pressing falls under the category of arm exercises. The primary focus, however, is specifically on the triceps (musculus triceps brachii) and the anconeus muscle (musculus anconaeus). Supporting muscles engaged include the hand extensors (musculus extensor carpi). Furthermore, this exercise provides stimulation to the common finger extensor (musculus extensor digitorum) and the little finger extensor (musculus extensor digiti minimi).

Cable triceps press: overhead

The overhead tricep press on the cable machine is often referred to as tricep extensions. In this variation, the movement occurs above the head using the cable machine. Since there are multiple variations, the following section provides insightful information about this type of tricep press.

Body Position

While the execution of movements may differ among the various variations of overhead cable tricep presses, the body position remains relatively consistent. The exercises are performed while standing. Depending on the specific exercise, you may choose either a hip-width stance or a lunge. Keep your back straight, and in most variations, your gaze is directed forward. If the exercise involves a forward-leaning position, focus your gaze towards the ground. Your head should act as a natural extension of your spine. Maintain a slight arch in your lower back to protect your spine, while your elbows are close to your body. Tense your muscles to initiate the overhead tricep extension.

Execution

Start the overhead tricep press with the cable by having your arms almost fully extended upward. Take a deep breath and lower your forearms backward until they are slightly above your head. The upper arms remain straight and extended upward without movement during the execution. Subsequently, pull the forearms back up while exhaling.

Standing Overhead Tricep Press on Cable Machine

This variant, often seen in the gym, involves standing in a forward-leaning position. In a lunge and with a forward-leaning posture, bend your forearms forward, initially positioned vertically. As you pull the cable forward over your head, exhale. Stop the movement when the arms are almost fully extended forward and are horizontal to the ground. Return by solely bending the forearms.

Bent Overhead Tricep Press on Cable Machine

In this exercise variation, perform the overhead tricep press with one arm, using the second arm for support. The upper arm is positioned vertically beside your body. Secure the second hand there while moving the forearm from behind to above. Exhale during this pulling motion. Inhale as you return to the starting position, with the trained arm directly behind your neck.

Single-Arm Tricep Press with Band

The overhead tricep press with a Theraband is a popular home training exercise. In a lunge position, hold the Theraband behind your head with both hands. Exhale as you pull the band ends upward. Stop when the arms are almost fully extended, and lower the forearms backward. Keep the upper arms in the same position.

Cable triceps press: pushdown

Cable tricep pushdowns offer various execution options, allowing you to perform them with a bar or a short rope. Additionally, you can engage in both single-arm and double-arm variations, with the cable attached either at the center or the lower end of the cable machine. The tricep pushdowns vary depending on grip technique and are known interchangeably as pushdowns or pulldowns. In the following section, you'll find different cable pushdown variations with tips on body position and execution.

Body Position

The body position may slightly differ depending on the exercise variation, but there are strong commonalities when performing cable tricep pushdowns. Stand with a hip-width stance, keeping your body upright and a slight arch in your lower back to protect it. Maintain an upright head position with your gaze forward.

Execution

Cable pushdowns are a classic in the gym. To begin the exercise, grasp the rope and move both forearms downward, exhaling during the descent. Pause briefly when the arms are almost fully extended. Then, inhale as you bring the forearms back up. The technique remains the same for single-arm cable pushdowns, ensuring that the elbows stay close to your body, and the movement primarily involves the forearms.

Tricep Pushdown on Cable Machine with Short Rope

This exercise variation is also commonly performed with a short bar. To start, pull the forearms downward, exhaling during this movement. The upper arms generally remain close to your body. In the end position, your arms are largely extended. Inhale deeply, returning to the starting position by bending the forearms upward.

Reverse-Grip Tricep Pushdown on Cable Machine

Cable pushdowns can also be executed with a reverse grip, holding the bar in an underhand position. Lower the forearms while exhaling, keeping the elbows and upper arms close to your body. Inhale deeply, raising the forearms back up.

Single-Arm Reverse Tricep Pushdown on Cable Machine

With the reverse grip, you can modify various fitness exercises. For this variation, execute the movement unilaterally. From a lateral stance, lower the forearm from the center of your chest downward beside your body while exhaling. The upper arm stays vertical throughout. Inhale as you return to the starting position.

Single-Arm V-Bar Tricep Pushdown on Cable Machine

Tricep pushdowns with the V-bar grip are also achievable. While exhaling, pull the weight downward, stopping in front of your body with the arms almost fully extended. Exhale during the downward movement and return to the starting position in front of your face while inhaling.

Common mistakes when doing cable triceps presses

There are several pitfalls to avoid when performing cable tricep pushdowns. In the following section, you'll discover the most common mistakes and tips on how to effectively steer clear of them.

✅ Body Too Far Away: Ensure that your body is not too far from the cable machine. If the cable runs at too much of an angle, the training stimulus shifts more towards the back rather than targeting the triceps.

✅ Excessive Weight: Some athletes use too much weight, leading to the use of body momentum, and the impact on the arms becomes limited. Opt for a weight that allows controlled and focused movements.

✅ Complete Arm Extension: Fully extending your arms poses a risk to your elbow joints. Always maintain a slight bend in your arms to protect your elbows.

✅ Movement in the Elbows: Avoid moving your elbows outward or forward. Keeping them stationary ensures the intended training effect on the triceps.

✅ Swinging the Whole Body: The power in cable tricep pushdowns should come solely from the arms. Avoid incorporating body swings, as this can compromise the effectiveness of the exercise. Focus on utilizing arm strength exclusively.

Alternatives and similar exercises to cable tricep presses

The exercise variations presented here for cable tricep pushdowns provide an effective means of training your upper arms, particularly targeting the triceps. However, there are other exercises suitable for your upper arm training. Below is an overview of similar exercises.