Triceps pushups and pushdowns are common exercises for triceps workouts. Cable triceps pushups are performed on a weighted cable machine and can be done in different ways for toning, strengthening, or fitness. They should be done with controlled movements and proper form.
One of the staples of triceps workouts, triceps pushups work your core triceps muscle while putting limited pressure on the rest of your arm. The triceps pushdown is most often performed on a cable machine and is one of the most common exercises for any triceps workout. The workout can be done in a variety of different ways to work the range of the triceps muscle and can be done for general toning, strengthening, or fitness.
Cable triceps pushups are the most common variation of the exercise and are performed on a weighted cable machine. A handle is attached to the end of a raised cord, which hangs to about shoulder height. Training is done by standing in front of the cable and grasping the handle with both hands. With arms bent at the elbows and hands raised, the exercise is performed by pulling down on the cord and driving with the triceps, keeping the arms and body steady and stable.
The triceps curl exercise can be done with a rope handle, using the hands with the palms facing each other. Using the rope, the athlete can perform triceps pushups by pulling the rope out at the bottom of the exercise to work the outside of the muscles. Other handles may hold the palms down or hold the hands further apart or together, providing different degrees of difficulty and stress on different parts of the muscle.
Triceps cable pushups are commonly performed in sets of three, with around eight to 12 repetitions. Common weights can vary greatly depending on the strength of the athlete, but triceps pushups are best performed if you can’t build strength. Rather, they are best done with higher reps and lighter weights to promote muscle building and toning.
Cable triceps pushups should be done with your elbows slightly pinned to your sides and your wrists straight. Wrists should not be bent backwards during triceps pushups and hands should be squeezed tightly together during the exercise. At the end of the exercise, the shoulders should be dropped down to help push the weight as far down as possible.
The weight during triceps pushups should be controlled on the way up to help work the muscle in the other direction and stay stable. You should push the weight down without momentum, going slowly enough to use only your muscles in the exercise.
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