Tempo Tricep Pushdown
Primary
Triceps
Secondary
Core
Equipment
Cable
Difficulty
Intermediate
Type
Push
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
For training your triceps, the Tempo Tricep Pushdown is a solid intermediate-level pushing movement in the isolation category. Use for increased time under tension training.
Everything You Need to Know About the Tempo Tricep Pushdown
The Tempo Tricep 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 increased time under tension training. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters wanting advanced techniques. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Tempo Tricep Pushdown — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Tempo Tricep Pushdown?
- 1
Attach bar to high cable pulley.
- 2
Grip bar with elbows at sides.
- 3
Push down over 2 seconds to extension.
- 4
Squeeze and hold for 1 second.
- 5
Return over 3-4 seconds with control.
- 6
Repeat maintaining strict tempo throughout.
What are the best tips for the Tempo Tricep Pushdown?
Tempo dramatically increases time under tension.
Use lighter weight than normal pushdowns.
Count tempo out loud if helpful.
Common Tempo Tricep Pushdown mistakes
Speeding up during difficult portions.
Rushing through the Tempo Tricep 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.
Using same weight as regular pushdowns.
Loading more weight than you can control on the Tempo Tricep 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.
Not maintaining consistent tempo throughout.
During any pressing movement like the Tempo Tricep Pushdown, this mistake reduces how effectively your Triceps can produce force. Focus on the muscle you're trying to work — if you can't feel your Triceps driving the movement, something is off.
Tempo Tricep Pushdown — who it's best for
Intermediate lifters wanting advanced techniques.
How to Program the Tempo Tricep 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 with 3-1-2-1 tempo. Rest 60 seconds.
What are good alternatives to the Tempo Tricep Pushdown?
Tricep Pushdown
Skull Crusher
Rope Pushdown
Other Variations
- Tempo Rope Pushdown
- Tempo Single Arm Pushdown
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Tempo Tricep 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 tempo.
- Maintain strict form throughout set.