Arms
Cable Triceps Press
Build arm strength and definition with this foundational isolation movement for the triceps.
How to perform.
Follow the sequence — setup is half the lift.
Attach a straight bar or rope to the high pulley of a cable station.
Grasp the handle with an overhand grip and pull it down until your elbows are tucked firmly at your sides.
Stand with feet shoulder-width apart and a slight bend in your knees to provide a stable base.
Extend your arms downward by contracting your triceps until your elbows are fully locked out.
Pause for a moment at the bottom of the movement to maximize muscle tension.
Slowly return the handle to the starting position while keeping your elbows pinned to your ribs.
Maintain a neutral spine and avoid leaning forward or using momentum to move the weight.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Allowing elbows to flare outward or drift away from the torso.
- Using excessive weight that forces the shoulders to round forward.
- Shortening the range of motion by not fully extending the arms at the bottom.
- Relying on momentum and body weight to push the cable down.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.