isolation_push PatternBeginnerPhase 1: Adaptation (Arm Isolation)
9. Cable Triceps Press-Down
Strengthens the triceps muscles to support all pressing movements and upper body pushing stability.
Primary MusclesTriceps Brachii (Lateral, Long, Medial Heads)
Secondary MusclesForearms, Core
EquipmentHigh Cable Pulley with Rope or Straight Bar
Photorealistic Visual Guidance
B. Before You Start
Equipment Setup:
Attach rope or bar to high cable pulley.
Seat Adjustment:
N/A (Standing movement).
Posture Alignment:
Chest up, elbows pinned to sides, knees soft.
Foot Placement:
Stand tall facing cable machine, feet hip-width apart.
C. Starting Position
- Grip the rope handles or straight bar at chest height.
- Step back slightly from the cable stack.
- Pin your elbows firmly against your side ribs.
- Stand tall with knees softly bent.
D. Movement Steps
- Exhale as you press the handle downward until your arms are fully extended.
- Squeeze triceps at the bottom position for 1 second.
- Inhale as you slowly allow forearms to rise back up to 90 degrees while keeping elbows pinned to your ribs.
E-H. Breathing, Tempo & Prescriptions
Breathing
Exhale while pushing down. Inhale as handle rises up.
Tempo
2 seconds down, 1 second squeeze at bottom, 3 seconds controlled return.
Range of Motion
From 90-degree elbow bend down to full arm extension.
Prescription
2 sets • 10-15 reps
RPE 5-6
I. What You Should Feel
Working Muscles
Warm contraction across back of upper arms.
Normal Effort
Isolated triceps fatigue.
Should NOT Feel
No elbow joint pinching or shoulder swaying.
J. Common Mistakes
Elbows Flaring and Moving
Allowing elbows to swing forward and backward during movement.
💡 Coaching Cue: Keep elbows locked against your side torso throughout.
K-L. Safety Notes & Stop Conditions
Safety Notes
- Keep wrists neutral without bending backward.
Stop Immediately If
- Elbow tendon pain
M-P. Variations, Alternatives & Progression
Easier Variation
Light Resistance-Band Press-Down
Machine Alternative
Seated Dip Machine
Home Alternative
Door-Anchored Band Triceps Press-Down
Progression Rule
Increase pin resistance gradually.