One and a Half Rep Pushdown
Primary
Triceps
Secondary
Core
Equipment
Cable
Difficulty
Intermediate
Type
Push
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Use for advanced tricep training techniques. The One and a Half Rep Pushdown — a isolation pushing movement — is one of the most effective ways to train your triceps, with secondary work on your Anconeus.
Everything You Need to Know About the One and a Half Rep Pushdown
The One and a Half Rep Pushdown is a intermediate difficulty exercise that targets your Triceps. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for advanced tricep training techniques. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate to advanced lifters wanting intensity. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the One and a Half Rep Pushdown work?
Primary
Secondary
Stabilizers
Step-by-step: One and a Half Rep Pushdown
- 1
Attach bar to high cable pulley.
- 2
Push down to full tricep extension.
- 3
Return halfway up to 45-degree angle.
- 4
Push down again to full extension.
- 5
Return all the way up to starting.
- 6
That sequence counts as one complete rep.
What are the best tips for the One and a Half Rep Pushdown?
Increases time under tension significantly.
Use lighter weight than standard pushdowns.
Focus on the bottom half of range.
Mistakes to watch for on the One and a Half Rep Pushdown
Not returning fully to halfway point.
Cutting the range of motion short on the One and a Half Rep Pushdown means your Triceps never reaches full stretch or full contraction. Research shows full range of motion produces significantly more muscle growth than partial reps at the same load.
Using too heavy weight for technique.
Loading more weight than you can control on the One and a Half Rep Pushdown forces compensatory movement patterns that bypass your Triceps. Drop the weight until you can perform every rep with clean form — your results will actually improve.
Rushing through the half rep portion.
Rushing through the One and a Half Rep Pushdown reduces the time your Triceps spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every rep.
Who should do the One and a Half Rep Pushdown?
Intermediate to advanced lifters wanting intensity.
How to Program the One and a Half Rep Pushdown
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 10 reps. Rest 60 seconds.
What are good alternatives to the One and a Half Rep Pushdown?
Tricep Pushdown
Skull Crusher
Rope Pushdown
Other Variations
- One and Half Rope Pushdown
- One and Half Overhead Extension
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the One and a Half Rep Pushdown — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Use lighter weight for proper execution.
- Focus on form over weight used.