The Jackhammer Pushdown exercise is a variation of the traditional tricep pushdown, using a rope attachment on a cable machine instead of a straight bar. This exercise is great for targeting the triceps muscles and building strength and definition in the arms.
How to perform
To perform the Jackhammer Pushdown exercise, follow these steps:1. Stand in front of a cable machine with a rope attachment attached to the high pulley. Grasp the rope with an overhand grip, keeping your hands close together.
2. Position your feet shoulder-width apart and slightly bend your knees. Keep your torso upright and engage your core muscles.
3. Start with your arms bent at a 90-degree angle, elbows tucked in close to your sides. This will be your starting position.
4. Keeping your elbows stationary, slowly extend your arms downward until they are straight. Focus on contracting your triceps at the bottom of the movement.
5. Hold the extended position for a brief moment, then slowly return to the starting position by bending your arms.
6. Repeat for the desired number of repetitions, focusing on controlled movements and full range of motion.
7. Make sure to keep your core engaged throughout the exercise to maintain stability and prevent swinging.
8. Adjust the weight on the cable machine as needed to ensure proper form and adequate resistance for your fitness level.
Equipment required
Cable
Cable equipment consists of adjustable pulleys attached to weight stacks that allow for resistance training. This equipment is commonly used for strength training exercises that target various muscle groups in the body, such as chest, back, arms, and legs. Cable equipment provides a versatile and functional way to perform exercises that mimic real-life movements, improving muscle endurance, stability, and coordination.