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.