Primary Muscle Group(s): Triceps
Secondary Muscle Group(s):
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.
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.
Blake has been weight lifting for about 28 years now. He's 45 years of age and started seriously training when he was 18 years old.
Blake is the founder of Building-Muscle101.com, a successful fitness website that has been around for more than 15 years.