Primary
Triceps
Secondary
Core
Equipment
Cable
Difficulty
Intermediate
Type
Push
See how One and a Half Rep Pushdown could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
One and a half rep pushdowns extend your time under tension by adding a partial rep to each full rep. You push down completely, come halfway up, push down again, then return fully—that sequence is one rep. This technique brutally targets the contracted position where triceps work hardest during pushdowns.
When to use it
Use for advanced tricep training techniques.
Who it's for
Intermediate to advanced lifters wanting intensity.
Push down to full lockout, then return only halfway (about 45 degrees of elbow flexion), push down to lockout again, then return all the way up. Count as one rep. Use 60-70% of your normal pushdown weight. The partial rep should be just as controlled as the full portion.
Also targets: Core
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Attach bar to high cable pulley.
Push down to full tricep extension.
Return halfway up to 45-degree angle.
Push down again to full extension.
Return all the way up to starting.
That sequence counts as one complete rep.
Increases time under tension significantly.
Use lighter weight than standard pushdowns.
Focus on the bottom half of range.
Use 1.5 rep pushdowns when you want maximum tricep pump and contraction-focused work. They work well as finishers or during phases where you are emphasizing the mind-muscle connection. This technique pairs well with overhead extensions that emphasize the stretched position.
Not returning fully to halfway point.
Cutting the range of motion short on the One and a Half Rep Pushdown can reduce the training stimulus for your Triceps. Use the largest comfortable range you can control without changing the intended setup.
Using too heavy weight for technique.
Loading more weight than you can control on the One and a Half Rep Pushdown often creates compensations that shift work away from your Triceps. Reduce the load until each rep follows the intended path.
Rushing through the half rep portion.
Rushing through the One and a Half Rep Pushdown makes it easier to lose position and harder to keep tension on your Triceps. Slow down enough to control both the lifting and lowering portions of each rep.
Intermediate to advanced lifters wanting intensity.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 10 reps. Rest 60 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how One and a Half Rep Pushdown could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the One and a Half Rep Pushdown
The One and a Half Rep Pushdown primarily targets the Triceps, making it an effective exercise for triceps development. Secondary muscles worked during the One and a Half Rep Pushdown include Anconeus, providing additional training stimulus. Stabilizer muscles engaged include Core.
Our library labels One and a Half Rep Pushdown as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for One and a Half Rep Pushdown. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for One and a Half Rep Pushdown is a cable. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the One and a Half Rep Pushdown include: Tricep Pushdown, Skull Crusher, Rope Pushdown. These exercises target similar muscle groups as the One and a Half Rep Pushdown and can be used as substitutes based on your equipment availability, gym setup, or training preferences.