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CABLE PUSHDOWN MOVEMENTS

3D-Shoulders

keep head neutral (no looking up or down), shoulders back / scapula contracted (no internal / external rotation of shoulders)

3D_Elbow_Close

maintain elbows in a fixed position, inline with shoulders and wrists, turned inwards (facing the front) while consciously shoving them towards each other throughout (don't allow them to flair out to the sides)

3D-ElbowsBack

(keep in mind that to achieve a maximum shortening of the triceps, elbows must be behind torso, though for maximum power and strength they must be slightly in front)

mentally think about creating an‚ arc - as opposed to just going straight up and down

aim for full elbow flexion and extension; touch forearms to biceps at the top (try to really squeeze the biceps in order to fully lengthen the triceps) and shove right down aiming to the floor at the bottom

if you're under complete control of the weight and you posses healthy joints, locking-out at the bottom is fine, otherwise do not. Perhaps switch it up every now and then taking into consideration how heavy the weight you’re using at that time is

DIPS

3D_Elbow_Close

keep body upright with elbows turned in ("shove" them towards each other throughout, don't allow them to flair out to the sides)

(ideally) use a hand spacing that allows the shoulders, elbows and wrists to form a straight line at the top (bars / machines may not always allow for this however)

3D-Shoulders

keep shoulders pulled back / scapula retracted (no internal / external rotation of shoulders throughout)

come down to form a 90º angle between triceps and elbows at the bottom (no deeper)

avoid locking shoulders at the top, instead squeeze hands inwards while locking-out the triceps briefly

EXTENSION MOVEMENTS

3D_Elbow_Close

maintain elbows in a fixed position (ideally "in" a little); don't allow to flair to the sides

try to touch forearms to the biceps when fully lengthening the triceps

if you’re under complete control of the weight and you posses healthy joints, lockingout at the bottom is fine, otherwise do not. Perhaps “switch it up” every now and then taking into consideration how heavy the weight is

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