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Açıklama
Cable Tricep Pushdown is one of the most popular exercises for working the triceps muscles. It is performed using a cable machine and effectively targets all heads of the triceps muscles. This exercise is particularly suitable for strengthening and shaping the triceps muscles. Thanks to the cable system that provides constant resistance, the muscles remain under constant tension. Can be easily performed by both beginners and advanced athletes. It is an ideal movement to completely fatigue the triceps muscles at the end of a workout.
Adım Adım Talimatlar
- 1
Stand in front of the cable machine and grip the bar
- 2
Keep your elbows close to your torso and lift your forearm up
- 3
Keep your elbows fixed as you lower your forearm
- 4
Push the bar down by squeezing your triceps muscles
- 5
Move only your forearm throughout the movement
- 6
Do 3 sets of 12-15 reps and move in a controlled manner
Önemli Noktalar
- ✓Keep your elbows fixed against your torso
- ✓Only the forearm should move, upper arm remains stationary
- ✓Squeeze your triceps at the end point of the movement
- ✓Return to starting position slowly and with control
- ✓Keep your shoulders down, don't lift them up
Yaygın Hatalar
- ✗Lifting elbows up - works back instead of triceps
- ✗Using body weight - reduces exercise effectiveness
- ✗Moving too fast - reduces muscle tension
- ✗Not completing the movement - limits muscle development
- ✗Lifting shoulders up - works trap muscles
Nefes Kontrolü
Exhale while lowering the cables, inhale while returning to start. Intensify your exhale during muscle contraction.
Kas Aktivasyonu
Güvenlik
Dikkat Edilmesi Gerekenler
- Those with elbow tendonitis should start with light weight
- If there is shoulder pain, adjust arm position
- Those with herniated discs should stand balanced on feet
- Those with previous wrist injuries should pay attention to handle type
Güvenlik İpuçları
- Keep elbows close to your body and fixed
- Don't move shoulders, only bend and extend the elbow
- When choosing weight, ensure you can maintain proper form
- Move with control when returning up, don't release suddenly
İlgili Egzersizler
Benzer kas grubunu çalıştıran egzersizler
Egzersiz Bilgisi
Ekipman
Birincil Kaslar
İkincil Kaslar
Faydalar
- ✓Intensely works the triceps muscles
- ✓Increases arm definition
- ✓Provides constant muscle tension
- ✓Suitable for beginners