How to do the CABLE TRICEP PUSHDOWN! | 2 Minute Tutorial

What's up guys and welcome back to 2 Minute Tutorials! This series will cover a broad range of training exercises to help you feel more comfortable in the gym and progress with your training. Each episode will cover one unique exercise by giving an in depth description of the muscle groups it activates, the equipment it requires, how to set it up, and most importantly, how to perform it correctly. With valuable cues, techniques, and assistance along the way, this series will deliver a quick, simple, and effective breakdown easy enough for anyone to understand. Whether you’ve been lifting for years, or if it's your first time stepping into a gym, these videos will have you feeling confident, knowledgeable, and ready to level up your training! So join the ride and let's get to work! Today's episode focuses on the cable tricep pushdown, also known as the straight bar pushdown, rope pushdown, or overhand pushdown. Looking to get protein powder, creatine, or any other supplements? Go to https://tidd.ly/3k9BR9d and use code "MAXE" at checkout for 45% off! CC: This exercise is gonna target the lateral head of your tricep, with some emphasis on the long and medial head. Now there’s a few different ways to perform this depending on which piece of equipment you use, however in this video, I’m gonna be demonstrating with an e-z bar. Nonetheless, each variation utilizes the exact same technique, so just use whichever is best for you. To initiate the set up, hook your attachment onto the cable machine, so that it rests just above your chin. If you’re using a bar, employ an overhand grip with your thumbs wrapped over, and if you’re using a rope, employ a neutral grip with your thumbs wrapped around. But regardless of whichever one you choose, grip the attachment firmly in the palms of your hands at or within shoulder width. From here, take a few steps away from the machine and hinge your hips back so that your upper body is slightly leaned forward as opposed to upright. Then, pull the attachment back towards your ribcage and pin your elbows by your side, as you retract your scapula and depress your shoulder blades. The starting position should look something like this, where your hands are level with your chest, your upper body is tilted forward, your knees are slightly bent, your shoulder blades are retracted, your forearms are in contact with your biceps, and your lower back is neutral, but your upper back is slightly arched. From here, begin the concentric by pushing the bar down in a slight arc by bending your elbows and squeezing your triceps. From the side, your elbows should travel slightly backwards, but from the back, they should be tucked in and locked in place. That being said, it’s also okay to keep your elbows fixed, or let them travel forward, just as long as they don’t flare out and you aren’t pushing with your chest. Keep your eyes straight, your back tight, and your hands away from your body, and push the weight down with your palms until your arms are fully extended. At the bottom, your elbows should be fully flexed, your arms should be vertical, and the tension should be on your triceps. Hold this position for 1-2 seconds. Then, begin the eccentric by slowly resisting the weight back up. From the side, your elbows should travel slightly forward, but again from the back, they should be tucked in and locked in place. That being said, if it’s more comfortable for you to keep them fixed or push them back, that’s also fine, just as long as you feel the tension in your triceps. Keep your shoulders back, your body tilted, and your hands away from your body, and get back into the starting position for the next rep. To incorporate this into your routine, choose a light to moderate weight for 3-4 sets of anywhere from 10-20 reps. Follow me on social media: INSTAGRAM: https://www.instagram.com/maxeuceda7/ TWITTER: https://twitter.com/maxeuceda7 TIKTOK: https://www.tiktok.com/@maxeuceda7?lang=en Music: Biscuit (Prod. by Lukrembo) https://www.youtube.com/watch?v=EtZ2m2Zm3vY&t=0s About Me: I'm a college student with a passion for fitness hoping to make it my career. I started training in early 2019 and have devoted a big portion of my life to it ever since. Now, with the help of this amazing community I've been blessed to be a part of, I will try my best to give back the information I've learned for those hoping to embark on a journey of their own. Make sure to leave a like if you enjoyed, comment what you want to see next, and subscribe for more! #Gym #ExerciseTutorial #TricepPushdown