Triceps Pushdown

Muscles Worked

How to Perform

1. 1

   Setup: Set the cable pulley to the highest position and attach a straight bar, V-bar, or rope attachment. Stand facing the machine, feet shoulder-width apart, and grip the attachment with an overhand grip. Step back slightly so the cable is taut and pulling from above.

2. 2

   Starting Position: Position your elbows tight against your sides with upper arms vertical and locked in place. Start with forearms bent at about 90 degrees, the attachment near upper chest level. Lean forward slightly at the hips (about 10-15 degrees), keep your chest up, and brace your core.

3. 3

   The Pushdown: Push the attachment down by extending your elbows until your arms are fully straight. Your upper arms must remain completely stationary—only your forearms move. Focus on contracting your triceps hard as you push down. Exhale as you extend and drive through with power.

4. 4

   Full Extension: At the bottom, lock out your elbows completely and squeeze your triceps as hard as possible for 1-2 seconds. Your hands should be by your thighs with arms fully extended. If using a rope, pull the ends apart slightly at lockout to increase the contraction on the lateral head.

5. 5

   Controlled Return: Slowly allow your forearms to return to the starting position over 2-3 seconds, resisting the cable's pull. Keep your elbows pinned to your sides and upper arms stationary. Maintain constant tension—don't let the weight stack crash down. Control is everything on pushdowns.

Common Mistakes

• Elbows Flaring Out or Moving

  When your elbows move away from your sides or drift forward and back, you lose tricep isolation and recruit shoulders and chest. Pin your elbows firmly to your ribs like they're glued there. If they're moving, drop the weight immediately.

• Using Too Much Weight

  Loading too much weight forces you to use your lats, shoulders, and body momentum—turning it into a full-body exercise. Pushdowns are about isolation and strict form. Use a weight that allows perfect control and a strong contraction at lockout.

• Not Fully Extending Elbows

  Stopping short of full elbow extension cheats your triceps out of maximum stimulation. The lockout is where the lateral head really fires. Push all the way down until arms are completely straight and squeeze hard—don't leave gains on the table.

• Leaning on the Bar

  Putting your body weight on the bar to push it down removes all tension from your triceps and makes this a lever exercise, not a muscle builder. Stand upright with just a slight forward lean and let your triceps do 100% of the work.

Pro Tips

• Rope Attachment for Maximum Squeeze

  Using a rope allows you to pull the ends apart at the bottom, externally rotating your arms and hitting the lateral head harder. This split-rope technique creates an incredible contraction you can't achieve with a straight bar. Try it for your last set.

• Single-Arm Variation for Balance

  One-arm pushdowns correct imbalances and allow greater focus on each tricep. Grab a single handle, keep your other hand on your hip, and focus on pure isolation. You'll feel the mind-muscle connection skyrocket with unilateral work.

• Slow Eccentrics Build Mass

  Take 4-5 seconds on the way up, fighting the weight every inch. This extended eccentric phase creates massive muscle damage and metabolic stress—the two key drivers of hypertrophy. Your triceps will grow like crazy with this technique.

• Overhand vs Underhand Grip

  Overhand (pronated) grip emphasizes the lateral head for that horseshoe look. Underhand (supinated) grip shifts more stress to the medial head. Include both grip variations in your training for complete tricep development across all three heads.

Variations

Alternatives

Related Arm Exercises