Cable Pushdown

Setup

1. 01Set the pulley high and attach a straight or angled bar.
2. 02Grip overhand slightly narrower than shoulder width.
3. 03Stand close to the stack with a slight forward hinge and soft knees.
4. 04Pin the elbows to your sides with the forearms up toward the pulley.

Execution

1. 01Press the bar down until the elbows reach full lockout.
2. 02Squeeze the triceps for a beat at the bottom.
3. 03Let the bar rise under control until the forearms pass parallel to the floor.
4. 04Keep the elbows fixed at the ribs the whole set.

Checkpoints

• -Elbows stay pinned to the sides, not drifting forward.
• -Every rep reaches a complete lockout.
• -Shoulders stay down and back through the rep.
• -The torso hinge stays constant; no bouncing.

Common mistakes

• -Leaning on the bar and pressing with body weight.
• -Letting the elbows flare and drift forward at the top.
• -Cutting reps short of lockout.
• -Wrists bending back under the load.