Cable tricep exercises
Cable tricep exercises are a great way to build muscle and sculpt your triceps! Who doesn’t want some horseshoes on the back of their arms?!
Cable tricep exercises allow you to keep constant tension on the muscle allowing for a great pump and awesome tricep gains.
Cable movements are considered isolation movements. I recommend if you’re really looking to build mass you start with heavier compound exercises like the close-grip bench press or dips. Isolation exercises (with multiple angles) are a great way to finish off your workout while pushing as much blood into the muscle as possible and allowing for a great mind muscle connection.
With this being an isolation exercise, it doesn’t take a whole lot of weight to work the muscle. Too many people try to lift too much weight on their cable movements, which will result in using unnecessary muscles like their shoulders and back. Form is much more important than lifting as heavy as possible.
When performing cable tricep exercises pushdowns, your arms should be by your side with your forearms up and your palms face down while holding onto your attachment.
You simply only extend your forearms in a downward motion (moving from the elbow) until your arms are fully extended with your triceps contracted. You then squeeze/contract for a second, allowing a great mind-muscle connection (MMC) and then repeat.
Bent-Over Overhead Cable Extensions
Bent-over overhead extensions are the cable equivalent to skull crushers. Simply grab the rope and bend over close to a 90 degree angle. Extend the rope in front of your head making sure you’re keeping your elbows tucked in and only extend your forearm from your elbow until your arms are fully extended. Just like the pushdowns, you want to squeeze/contract the muscle for at least a second allowing for a good (MMC).
The Best Cable Triceps Exercises
Some cable tricep exercises are more effective than others, according to the American Council on Exercise (ACE). In an ACE-commissioned study, researchers took exercisers through eight of the most common triceps exercises and recorded muscle activity by attaching EMG electrodes to subjects’ triceps.
With this information, they were able to rank the eight best cable triceps exercises. The top four moves are as follows:
Diamond push-ups: This exercise emphasizes all three heads of the triceps muscle and is the most effective move for that.
Triceps extensions: Including this exercise means you have a move that emphasizes the long head of the triceps muscle, a nice complement to the other exercises.
Triceps pushdowns: This move emphasizes the lateral head of your triceps, again a nice complement to the other exercises