Cable Pushdown

tricepsupper armscable

Matutunan kung paano gawin ang Cable Pushdown nang may tamang form at technique. Ang cable exercise na ito ay pangunahing nagta-target sa iyong Triceps, na may secondary emphasis sa Forearms.

Cable Pushdown exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Cable Pushdown

Sundin ang mga hakbang na ito para maisagawa ang Cable Pushdown nang may tamang form:

  1. 1I-attach ang isang straight bar sa high pulley cable machine.
  2. 2Tumayo na nakaharap sa makina nang may lapad na katumbas ng balikat ang pagitan ng mga paa at bahagyang nakabaluktot ang mga tuhod.
  3. 3Hawakan ang bar nang overhand grip, may lapad na katumbas ng balikat ang pagitan ng mga kamay.
  4. 4Ilapit ang mga siko sa mga tagiliran at panatilihing nakatigil ang itaas ng mga braso.
  5. 5Huminga palabas at itulak ang bar pababa hanggang buong-buong maextend ang mga siko.
  6. 6Sandaling huminto, pagkatapos ay huminga pasok at dahan-dahang ibalik ang bar sa simula.
  7. 7Ulitin sa nais na bilang ng paulit-ulit.

Mga Muscles na Ginagamit sa Cable Pushdown

Primary

triceps

Secondary

forearms

Exercise Details

Equipment
cable
Body Part
upper arms
Category
Main

Recovery & Training Frequency

Recommended Recovery Time
1–2 days
Weekly Frequency
2–4 sessions per week
Why
Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').

Sets & Reps by Goal

Strength

Sets
3–4
Reps
5–8
Rest
90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets
3–5
Reps
10–20
Rest
45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets
2–4
Reps
20–30
Rest
20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Cable Pushdown?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Push Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Arms Day

Training Day Types:pushupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Cable Pushdown?

Ang Cable Pushdown ay pangunahing nagta-target sa iyong Triceps. Ang mga secondary muscles na ginagamit ay kabilang ang Forearms. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong upper arms.

Anong equipment ang kailangan ko para sa Cable Pushdown?

Ang Cable Pushdown ay nangangailangan ng cable. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Cable Pushdown nang may tamang form?

Simulan sa pamamagitan ng I-attach ang isang straight bar sa high pulley cable machine. Tumayo na nakaharap sa makina nang may lapad na katumbas ng balikat ang pagitan ng mga paa at bahagyang nakabaluktot ang mga tuhod. Hawakan ang bar nang overhand grip, may lapad na katumbas ng balikat ang pagitan ng mga kamay. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Cable Pushdown?

For most people, allow 1–2 days between sessions targeting the same muscle group. That translates to 2–4 sessions per week. Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').

What are the best sets and reps for the Cable Pushdown?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Cable Pushdown best for?

The Cable Pushdown fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Arms Day). It is classified as a push, upper movement.

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