The standing cable press down is considered an isolation exercise that
direcly targets the triceps. Although the chest and abs are used in the
completion of this, they are not considered as secondary muscle groups.
This is a great exercise to really stimulate and work the triceps area. Since
this exercise uses cables, the triceps muscles are under constant tension.
To get the most from this exercise, you need to think one thing, and that's
constant contraction. You need to always keep squeezing those triceps
throughout the entire movement, especially at the bottom part of the movement.
Remember to keep your hands level with your chest and not your chin when
starting this execise. Keep your back straight and knees slightly bent. Never
put your body weight into the exercise in order to get the weight moving - The
only muscles that should be moving the weight are your triceps.
Position for the standing cable press down
1. Attach either an angled bar or straight lat bar to the overhead pulley.
2. In an upright position, plant your feet firmly on the floor. Keep your
feet close together, knees slightly bent, and back straight.
3. Grasp the bar in an overhand grip with your hands 2 to 8 inches (5 to 20
cm) apart.
4. Pull the bar down far enough to allow your upper arms to rest against
the sides of your body. Your elbows should be rigid against the side of your
body
Execution of the standing cable press down
1. With both hands on the bar, press downwards until the arms are straight.
Only use your lower arms. Slowly return, and repeat. Keep your elbows close to
your body at all times.
CHI APEX
