Primary
Triceps
Secondary
Core
Equipment
Cable
Difficulty
Intermediate
Type
Push
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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.
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.
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.
The One and a Half Rep Pushdown is rated as intermediate difficulty, meaning it requires some training experience. Intermediate to advanced lifters wanting intensity. Focus on proper technique and consider starting with easier variations.
For the One and a Half Rep Pushdown, the recommended approach depends on your goals. 3 sets of 10 reps. Rest 60 seconds. For strength, use 5-8 reps. For muscle growth, perform 8-12 reps. For endurance, complete 12-15 reps.
The One and a Half Rep Pushdown typically requires a cable, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
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.