FitCi
Cable Triceps Pushdown is an isolation exercise for the triceps: one joint works, so it comes after the compound lifts to finish the target muscle. Equipment: cable, machine. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Set the pulley high and grip the bar at shoulder width.
- Pin your elbows to your torso and keep them fixed.
- Press the bar down without moving your upper arms.
- Fully squeeze your triceps at the bottom.
- Let the bar rise back up under control without letting your elbows drift.
Coaching tip
Keep your upper arms still; move only at the elbow.
Caution
Skip this move or ask a professional first if you have pain or an injury in: elbow. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Bench Dips, Diamond Push-Up
- Same muscle, different equipment: Close-Grip Bench Press, Bench Dips, Overhead Dumbbell Triceps Extension
More triceps exercises
- Close-Grip Bench PressDar Tutuş Bench Press
- Triceps DipsParalel Bar Dips (Triceps)
- Bench DipsSehpa Dips
- Cable Overhead Triceps ExtensionCable Baş Üstü Triceps Extension
- Overhead Dumbbell Triceps ExtensionDambıl ile Baş Üstü Triceps Extension
- Lying Triceps Extension (Skull Crusher)Yatarak Triceps Extension (Skull Crusher)
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.