Cable Rope Triceps Pushdown
Push the rope down and spread the ends apart at the bottom to maximize triceps contraction.
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See your setup in four steps
Demo video from YouTube, played in its own player.
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the triceps, for when the cable is taken or you want a change.
Questions
- What muscles does the Cable Rope Triceps Pushdown work?
- The Cable Rope Triceps Pushdown mainly works the triceps.
- What equipment do you need for the Cable Rope Triceps Pushdown?
- A cable.
- How many sets and reps of the Cable Rope Triceps Pushdown?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Cable Rope Triceps Pushdown?
- Band Overhead Triceps Extension, Barbell Close-Grip Bench Press, Barbell JM Press and Barbell Pin Press work the same main muscle.
Program it for your clients
Coaches add the Cable Rope Triceps Pushdown to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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