Standing Cable Press Downs


standing cable press downs
Exercise Profile

Primary Muscle Group(s): Triceps

Secondary Muscle Group(s):


Exercise Instructions

1. Attach either an angled bar or straight lat bar to the overhead pulley.

2. In an upright position, plant your feet firmly on the floor. Keep your feet close together, knees slightly bent, and back straight.

3. Grasp the bar in an overhand grip with your hands 2 to 8 inches (5 to 20 cm) apart.

4. Pull the bar down far enough to allow your upper arms to rest against the sides of your body. Your elbows should be rigid against the side of your body

5. With both hands on the bar, press downwards until the arms are straight. Only use your lower arms. Slowly return, and repeat. Keep your elbows close to your body at all times.

Description

The standing cable press down is considered an isolation exercise that direcly targets the triceps. Although the chest and abs are used in the completion of this, they are not considered as secondary muscle groups.

This is a great exercise to really stimulate and work the triceps area. Since this exercise uses cables, the triceps muscles are under constant tension.

To get the most from this exercise, you need to think one thing, and that's constant contraction. You need to always keep squeezing those triceps throughout the entire movement, especially at the bottom part of the movement. Remember to keep your hands level with your chest and not your chin when starting this execise.

Keep your back straight and knees slightly bent. Never put your body weight into the exercise in order to get the weight moving - The only muscles that should be moving the weight are your triceps.

Press play to view an instructional video on how to properly perform the standing cable press down.



Need to gain 10 pounds of muscle and get ripped FAST?

Kyle Leon has helped thousands of people just like you get big, lean and ripped in a short period of time. He offers a 9 week muscle building / get ripped system that I highly recommend. I've purchased and used his system and it is one of the better systems out there. Here's why it works - It uses your own body type to create a truly unique muscle building system. The system uses:

  • Body type;
  • Gender;
  • Age;
  • Metabolism; And
  • Activity levels

To produce a 9 week muscle building course that includes a weight training program and custom nutrition system. I've actually purchased and used the program myself. You can read my review of this program at:

Kyle Leon Muscle Maximizer Review

Also check out his video and he explains the 3 things that you MUST avoid if you want to build muscle and get ripped. Check it out here.


As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.



Home > Exercise Database > Triceps Exercises