Exercise guide
Cable Jack Hammer Pushdown
- Intermediate
- Isolation
- Rep-based
- Shoulders
- Upper arms
The Cable Jack Hammer Pushdown is a compound pressing movement that bridges the gap between a dip and a tricep pushdown, specifically targeting the lower pectorals, anterior deltoids, and triceps. By utilizing a forward lean and flared elbows, it allows for heavy loading and constant tension through the lower chest and arm extensors.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Set the cable pulley to the highest position and attach a straight bar or EZ-bar.
- Grasp the bar with an overhand, shoulder-width grip and step back slightly from the machine.
- Lean your torso forward at approximately a 45-degree angle, keeping your feet staggered for stability.
- Position the bar at upper-chest height with your elbows flared out to the sides and your wrists neutral.
How to do it
- Exhale as you drive the bar downward and slightly away from your body in a 'jackhammer' punching motion until your arms are fully extended.
- Squeeze your chest and triceps hard at the bottom of the movement for one second.
- Inhale as you slowly control the bar back up to the starting position near your upper chest, maintaining the forward lean.
- Use a controlled tempo, taking 2 seconds to return the weight and 1 second to press down.
Form checklist
- Keep your torso fixed at a forward angle; do not use your body weight to 'bounce' the bar down.
- Ensure your elbows remain flared out rather than tucked to the ribs to maintain chest engagement.
- Maintain a flat back and tight core to prevent lower back arching.
- Achieve a full elbow lockout at the bottom of every rep.
Pro tips
- Think of this as a 'standing cable dip'—focus on pushing the bar toward the floor while keeping your chest over the bar.
- To maximize the mind-muscle connection, visualize your lower pecs and triceps working together to punch the weight down.
Make it harder
- Implement a 3-second eccentric phase on the way up to increase mechanical tension.
- Add a 'pause-and-squeeze' at the bottom of each rep for 2-3 seconds to maximize peak contraction.
Frequently asked
- What muscles does the cable jack hammer pushdown work?
- The cable jack hammer pushdown primarily targets the pectorals, and also works the serratus anterior and triceps as secondary muscles.
- What equipment do you need for the cable jack hammer pushdown?
- The cable jack hammer pushdown uses cable.
- Is the cable jack hammer pushdown good for beginners?
- The cable jack hammer pushdown is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.