Jackhammer Pushdown
About
The jackhammer pushdown is a cable exercise that targets your triceps. It helps define the back of your arms and build arm strength.
How to Jackhammer Pushdown
Starting Position
1. Stand in front of the cable machine and grab the rope or bar handle at shoulder width.
2. Lean your upper body slightly forward and keep your elbows close to your body.
3. Start with your elbows bent at about 90 degrees, with the handle positioned near your solar plexus.
Proper Form
1. Keep your elbow fixed and push the handle down to straighten your arm.
2. Hold the feeling of contraction in your triceps at the bottom position for a moment.
3. While keeping your elbow from moving back, slowly return the handle to the starting position.
4. Repeat the same motion smoothly without any bouncing.
Breathing Technique
Exhale as you push the handle down, and inhale as you return to the starting position while bending your arms.
Precautions
1. Keep your elbows fixed so they don't move back and forth, and be careful not to push with your shoulders.
2. Keep your wrists straight so they don't bend.
3. Avoid weights that are too heavy to the point of compromising your form.
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