Triceps Pushdown
How to do the Triceps Pushdown
- 1
Attach a straight or angled bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width.
- 2
Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the bar. This is your starting position.
- 3
Using the triceps, bring the bar down until it touches the front of your thighs and the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
- 4
After a second hold at the contracted position, bring the bar slowly up to the starting point. Breathe in as you perform this step.
- 5
Repeat for the recommended amount of repetitions.
How to program the Triceps Pushdown
Sets and reps
As an isolation movement, the Triceps Pushdown is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Triceps Pushdown is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Triceps Pushdown work?
The Triceps Pushdown primarily targets the Triceps.
What equipment do I need for the Triceps Pushdown?
You need Cable. Difficulty level: Beginner.
How many sets and reps of the Triceps Pushdown should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
