Cable Hammer Pushdown Jack

Setup:

• Adjust the cable machine so the pulley is set at a high position.

• Attach a handle to the cable.

Positioning:

• Stand facing the cable machine, about a foot or so away from the base.

• Hold the handle with both hands, palms facing each other, at chest level.

• Keep your feet shoulder-width apart and maintain a slight bend in your knees for stability.

• Engage your core to maintain balance.

Movement:

• Begin by keeping your elbows close to your body.

• Push the handle downwards in a controlled motion, engaging your triceps. Imagine you are performing a hammering motion.

• Extend your arms fully until they are straight down by your sides.

• Hold the lowest position for a brief moment to maximize the contraction.

Return:

• Slowly raise the handle back to the starting position, keeping control of the movement.

• Avoid allowing the weight to pull your arms back up; control it with your muscles.

Repetitions:

• Perform 8-12 repetitions for 2-3 sets, resting 30-60 seconds between sets.

Tips:

• Focus on form over weight; start with a lighter weight to ensure you perform the movement correctly.

• Avoid arching your back; keep your back straight and core engaged throughout the exercise.

• Breathe out as you push down and breathe in as you return to the starting position.