How to Properly Do a Cable Triceps Pushdown ๐Ÿ’ช | Perfect Form Guide
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Cable Exercise Variations (Know the Difference!) Cable Triceps Extension โ€” Upper arms stay fixed; isolates the triceps. Straight-Arm Pulldown โ€” Elbows slightly bent and locked in place; targets the lats. Cable Pulldown โ€” Lean back slightly and pull toward the upper stomach; trains the lats with greater involvement of the mid-to-lower traps. Size & Shred Training program ๐Ÿ‘‰๐Ÿป deltabolic.com (link in bio)
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Cable Triceps Pushdowns Tips: 1. Wrist Relief: For a comfy grip, turn your wrists slightly outward when holding the cable (avoid extreme turns). 2. Stable Upper Body: Keep your shoulders down and hug those arms close to your body. 3. Posture: Maintain a strong core with your chest out. 4. Slight Forward Lean: Step back slightly and lean forward a bit for better leverage. 5. Controlled Push: Squeeze the cable down with control, focusing on your triceps at the peak contraction. 6. Slow Release: Do
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๐Ÿ”ฝ์ผ€์ด๋ธ”๋กœ ๋งŒ๋“œ๋Š” ์‚ผ๋‘ ์šด๋™ 5๊ฐ€์ง€๐Ÿ”ฝ ๐Ÿ”ธ5 Cable Triceps Exercises | Pressdown & Overhead Routine for Full Triceps Development๐Ÿ”ฅ 1. ๊ธฐ๋ณธ ํ”„๋ ˆ์Šค๋‹ค์šด(Standard Pressdown) - ๋ฐ”๋ฅผ ์–ด๊นจ๋„ˆ๋น„ ์ •๋„๋กœ ์žก๊ณ  ํŒ”๊ฟˆ์น˜๋ฅผ ๋ชธ ์˜†์— ๊ณ ์ •ํ•œ ์ƒํƒœ์—์„œ ์•„๋ž˜๋กœ ๋ˆŒ๋Ÿฌ์ฃผ๋ฉด ์‚ผ๋‘ ์ „์ฒด(Triceps Overall)๋ฅผ ๊ท ํ˜• ์žˆ๊ฒŒ ์ž๊ทนํ•ด ์‚ผ๋‘ ๋ฐœ๋‹ฌ๊ณผ ์ˆ˜์ถ• ๊ฐ๊ฐ์„ ๋งŒ๋“œ๋Š” ๋ฐ ํšจ๊ณผ์ ์ž…๋‹ˆ๋‹ค. 2. ๋กœํ”„ ์˜ค๋ฒ„ํ—ค๋“œ ํŠธ๋ผ์ด์…‰์Šค ์ต์Šคํ…์…˜(Rope Overhead Triceps Extension) - ๋กœํ”„๋ฅผ ๋จธ๋ฆฌ ๋’ค์—์„œ ์•ž์œผ๋กœ ๊ธธ๊ฒŒ ๋ป—์–ด์ฃผ๋ฉด ์žฅ๋‘(Long Head)๊ฐ€ ๊นŠ๊ฒŒ ๋Š˜์–ด๋‚ฌ๋‹ค ์ˆ˜์ถ•๋˜์–ด ํŒ” ๋’ค์ชฝ ๊ธธ์ด๊ฐ๊ณผ ์‚ผ๋‘ ๋ณผ๋ฅจ์„ ํ‚ค์šฐ๋Š” ๋ฐ ๋„์›€์ด ๋ฉ๋‹ˆ๋‹ค. 3. ๋กœํ”„ ํ”„๋ ˆ์Šค๋‹ค์šด(Rope Pressdown) - ๋กœํ”„๋ฅผ ์•„๋ž˜๋กœ ๋ˆ„๋ฅด๋ฉด์„œ ๋งˆ์ง€๋ง‰์— ์–‘์†์„ ๋ฐ”๊นฅ์ชฝ์œผ๋กœ ๋ฒŒ๋ ค์ฃผ๋ฉด ์™ธ์ธก๋‘(Lateral Head)์™€ ์‚ผ๋‘ ์ „์ฒด(Triceps Overall)๊ฐ€ ๊ฐ•ํ•˜
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๐Ÿ”ฝ๋ˆ„๊ตฌ๋‚˜ ํ•  ์ˆ˜ ์žˆ๋Š” ์‚ผ๋‘์šด๋™(Triceps workout) ๋ฃจํ‹ด 4๊ฐ€์ง€๐Ÿ”ฝ ๐Ÿ”ธ4 Triceps Exercises Anyone Can Do๐Ÿ”ฅ 1. ๋กœํ”„ ํ‘ธ์‹œ๋‹ค์šด (Cable Rope Pushdown) - ๋กœํ”„๋ฅผ ์•„๋ž˜๋กœ ๋ฒŒ๋ฆฌ๋ฉฐ ๋ˆŒ๋Ÿฌ ์‚ผ๋‘ ์™ธ์ธก๋‘(Lateral Head of Triceps)๋ฅผ ๊ฐ•ํ•˜๊ฒŒ ์ž๊ทนํ•ฉ๋‹ˆ๋‹ค. ํŒ” ๋’ค ๋ฐ”๊นฅ ๋ผ์ธ์„ ๋งŒ๋“ค๊ธฐ ๊ฐ€์žฅ ์‰ฝ๊ณ  ์•ˆ์ •์ ์ธ ๊ธฐ๋ณธ ๋™์ž‘์ž…๋‹ˆ๋‹ค. 2. ๋ฆฌ๋ฒ„์Šค ๊ทธ๋ฆฝ ํ‘ธ์‹œ๋‹ค์šด (Reverse-Grip Pushdown) - ์†๋ฐ”๋‹ฅ์„ ์œ„๋กœ ํ–ฅํ•ด ๋ˆŒ๋Ÿฌ ์‚ผ๋‘ ๋‚ด์ธก๋‘(Medial Head of Triceps)๋ฅผ ์ง‘์ค‘ ๊ณต๋žตํ•ฉ๋‹ˆ๋‹ค. ์‚ผ๋‘ ์•ˆ์ชฝ ๋””ํ…Œ์ผ๊ณผ ๋งˆ๋ฌด๋ฆฌ ์„ ๋ช…๋„๋ฅผ ๋†’์ด๋Š” ๋ฐ ํšจ๊ณผ์ ์ž…๋‹ˆ๋‹ค. 3. ๋ผ์ž‰ ํŠธ๋ผ์ด์…‰์Šค ์ต์Šคํ…์…˜ โ€“ ๋งจ๋ชธ (EZ-Bar Rack Lying Triceps Extension) - ๊ฑฐ์น˜๋Œ€์— ๊ณ ์ •๋œ ์ด์ง€๋ฐ” ์•„๋ž˜์—์„œ ๋ชธ์„ ๋ˆ•ํ˜€ ํŒ”๊ฟˆ์น˜๋ฅผ ๊ตฝํ˜”๋‹ค ํŽด๋ฉฐ ์‚ผ๋‘ ์žฅ๋‘(Long Head of Triceps)๋ฅผ ๋งจ๋ชธ ๋ถ€ํ•˜๋กœ ์ž๊ทนํ•ฉ๋‹ˆ๋‹ค. 4. ์ด์ง€๋ฐ” ํด๋กœ์ฆˆ ๊ทธ๋ฆฝ ํ‘ธ์‹œ
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