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Cable Tricep Pushdown — Triceps

Cable Tricep Pushdown

دفع الترايسبس بالكيبل

Primary: TricepsSecondary: -beginnerboth
Sets
3-4
Reps
10-15
Rest
60 sec
Duration
8-10 min

How to perform

  1. Face the cable stack, elbows pinned to sides.
  2. Push handle down until arms fully extended.
  3. Squeeze triceps at the bottom.
  4. Return under control.

Common mistakes

  • Leaning heavily forward.
  • Elbows flaring out.
  • Using shoulders to push.
Easier alternative

Single-Arm Pushdown (control focus)

Harder alternative

Overhead Rope Extension

Safety precautions
  • Elbows pinned — don't flare.
  • Don't use body weight to push.
  • Skip if elbow tendonitis flares.
Protein Calc Macros Split Training Plan
Parallel Bar Dips — Triceps, Lower Chest

Parallel Bar Dips

المتوازي

Primary: Triceps, Lower ChestSecondary: Front Deltsintermediatebulking
Sets
3-4
Reps
6-12
Rest
2 min
Duration
10-12 min

How to perform

  1. Grip parallel bars, arms straight, torso upright.
  2. Lower until shoulders slightly below elbows.
  3. Press up to full extension.
  4. Keep chest slightly forward for triceps focus.

Common mistakes

  • Going too deep and stressing shoulders.
  • Half-repping.
  • Swinging.
Easier alternative

Bench Dips or Assisted Dip Machine

Harder alternative

Weighted Dips or Ring Dips

Safety precautions
  • Don't drop below 90° at shoulders.
  • Warm up shoulders and wrists first.
  • Skip if you feel sharp shoulder pain.
Protein Calc Macros Split Training Plan
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