Jackhammer Pushdown

Jackhammer Pushdown gif

Coach's Tips

The jackhammer pushdown is a cable exercise that targets your triceps. It helps define the back of your arms and build arm strength.

1. Stand in front of the cable machine and grab the rope or bar handle with shoulder-width grip.

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 and the handle positioned near your solar plexus.

1. Keep your elbows fixed and push the handle down to straighten your arms.

2. Hold the feeling of contraction in your triceps at the bottom position for a moment.

3. While keeping your elbows from moving back, slowly return the handle to the starting position.

4. Repeat the same motion smoothly without any bouncing.

Exhale when you push the handle down, and inhale as you return to the starting position while bending your arms.

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 maintain your form.

Curious about a Chest workout plan that includes the Jackhammer Pushdown