Cable triceps presses

Muscles targeted during triceps press on the cable machine include arm muscles, with a specific emphasis on the triceps (musculus triceps brachii) and the anconeus muscle (musculus anconaeus). Supporting muscles include the hand extensors (musculus extensor carpi). Additionally, 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

Overhead triceps press with the cable machine is also commonly referred to as triceps extension. This exercise involves the movement of the cable machine above the head. Since there are multiple variations, the following section provides valuable information about this type of triceps pressing.

Body Position

Although the execution of the different variations in overhead cable triceps press may vary, the body position remains consistently similar. The exercises are performed while standing, with the option to choose a hip-width stance or a lunge stance depending on the exercise. Keep your back straight, and in most variations, gaze forward. If the variation involves a slightly bent forward back, direct your gaze towards the ground. The head always serves as a natural extension of your spine. Maintain a slight arch in the lower back to protect the spine while keeping the elbows close to your body. Then engage your muscles to initiate the overhead triceps extension.

Execution of the Movement

Start the overhead triceps press with the cable by extending your arms almost fully upward. Take a deep breath, lower your forearms backward until they are slightly above your head. The upper arms remain straight and elevated during the entire movement without any motion. Next, pull the forearms back up while exhaling.

Upright Standing Overhead Triceps Press with Cable Machine

Upright standing overhead triceps press with the cable machine is commonly seen in the gym. In a lunge stance with a forward-leaning body, bend the forearms forward, initially positioned vertically. As you pull the cable over the head forward, exhale. Stop the movement when the arms are almost fully extended forward and parallel to the ground. Return to the starting position by exclusively bending the forearms while inhaling.

Bent-Over Overhead Triceps Press with Cable Machine

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

One-Arm Overhead Triceps Press with Resistance Band

The one-arm overhead triceps press with a resistance band is a popular exercise for home training. In contrast to resistance band bicep curls – where you train your biceps, not triceps – perform this exercise in a lunge stance, holding the resistance band with both hands behind your head. Exhale and pull the ends of the band 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

Triceps pushdowns with a cable can be performed in various variations. You can execute cable pushdowns using both a bar and a short rope. Additionally, the exercise can be done with one arm or both arms. The cable can be attached either in the middle or at the bottom of the cable machine. Triceps pushdowns vary based on grip technique. By the way, this fitness exercise is known by both the names "pushdown" and "pulldown." In the following section, you'll find different cable pushdown variations with tips on body positioning and execution.

Body Position

The body position varies slightly depending on the exercise variation. Nevertheless, there are strong similarities when performing triceps pushdowns with a cable. Stand with your feet hip-width apart, keeping your body upright, and maintaining a slight arch in your lower back to protect it. Also, keep your head upright with your gaze forward.

Execution

These cable pushdowns are a classic in the gym. To start the exercise, grasp the cable and move both forearms downward. Exhale during the downward movement. Pause briefly when the arms are almost fully extended. Then, inhale and return the forearms back up. The cable pushdowns with a rope function the same way if you prefer to do them one arm at a time. It's crucial to keep the elbows close to your body and move mostly the forearms.

Triceps Pushdown with Cable and Short Rope

Triceps pushdowns also work well with the short bar. This exercise variation is widespread in the gym. To begin, pull the forearms downward, exhaling during this movement. The upper arms tend to stay close to your body. In the end position, your arms are largely extended. Now, take a deep breath and return to the starting position by bending the forearms upward.

Triceps Pushdown with Cable and Short Bar

Cable pushdowns can also be done with a reverse grip, holding the bar in an underhand grip. Lower the forearms while exhaling, keeping the elbows and upper arms close to your body. Afterward, take a deep breath and raise the forearms back up.

Triceps Pushdown with Cable and Underhand Grip

*Note:* You can modify various fitness exercises with a reverse grip. For bicep training, reverse curls are a suitable option.

In reverse cable pushdowns, perform the movement one arm at a time. From a lateral stance, lower the forearm from the center of your chest down beside your body. The upper arm remains vertical next to your body throughout. Exhale during the downward movement. The arm should not be fully extended. Then, return to the starting position while inhaling.

Triceps Pushdown with Cable and One Arm

Triceps cable press with a V-grip is also possible. While exhaling, pull the weight downward, stopping in front of your body with almost fully extended arms. Exhale during the downward movement. Then, return to the starting position in front of your face while inhaling.

Common mistakes when doing cable triceps presses

There are several sources of error when it comes to tricep press with a cable. In the following section, you'll find the most common mistakes and tips on how to effectively avoid them.

✅ Body Too Far Away: The body should not be too far from the cable machine. If it is, the cable runs at an angle, and the training stimulus shifts more towards the back than the triceps.

✅ Excessive Weight: Some athletes use too much weight, leading them to rely on body momentum, diminishing the impact on the arms.

✅ Fully Extended Arms: Fully extending the arms jeopardizes the elbow joints. Therefore, it's essential to keep them slightly bent.

✅ Moving Elbows: Additionally, avoid moving the elbows. Shifting them outward or forward compromises the effectiveness of the exercise.

✅ Swinging the Whole Body: The power in tricep press with a cable should come exclusively from the arms. Only they should be in motion. Therefore, refrain from generating momentum with the upper body.

Alternatives and similar exercises to cable tricep presses

With the exercise variations presented here for cable tricep press, you can effectively train your upper arms and specifically target the triceps. However, there are also other exercises that are suitable for your upper arm training. An overview of similar exercises can be found below.