Triceps Pushdown
The Triceps Pushdown primarily targets your Triceps. It requires cable and is best suited to beginner lifters.
Beginner level · Equipment: Cable · Isolation · Push
Primary muscles: Triceps
How to perform Triceps Pushdown
- Step 1. Attach a straight or angled bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width.
- Step 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.
- Step 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.
- Step 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.
- Step 5. Repeat for the recommended amount of repetitions.
Sample sets & reps for Triceps Pushdown
- Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
- Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
- Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Triceps exercises
- Band Skull Crusher — band
- Bench Dips — bodyweight
- Bench Press - Powerlifting — barbell
- Bench Press with Chains — barbell
- Board Press — barbell
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