Primary
Triceps
Secondary
Core
Equipment
Cable
Difficulty
Intermediate
Type
Push
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Tempo pushdowns add a time component to standard cable pushdowns, dramatically increasing time under tension and muscle fiber recruitment. By slowing both the concentric and eccentric phases, you eliminate momentum and force your triceps to work through every inch of the range. This technique transforms a simple isolation exercise into an intense muscle-building tool.
When to use it
Use for increased time under tension training.
Who it's for
Intermediate lifters wanting advanced techniques.
Use a 3-1-2-1 tempo: 3 seconds lowering, 1 second pause at bottom, 2 seconds pressing down, 1 second squeeze at full extension. Count out loud if needed. Use 50-60% of your normal pushdown weight—tempo work requires lighter loads.
Also targets: Core
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Attach bar to high cable pulley.
Grip bar with elbows at sides.
Push down over 2 seconds to extension.
Squeeze and hold for 1 second.
Return over 3-4 seconds with control.
Repeat maintaining strict tempo throughout.
Tempo dramatically increases time under tension.
Use lighter weight than normal pushdowns.
Count tempo out loud if helpful.
Use tempo pushdowns when you want maximum tricep pump with lighter weight, or when your elbows need a break from heavy loads. They work well as finishers or during deload weeks. The extended time under tension creates significant metabolic stress for hypertrophy.
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.
Intermediate lifters wanting advanced techniques.
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.
MySetPlan places Tempo Tricep Pushdown inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
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Tempo Tricep Pushdown
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Frequently Asked Questions About the Tempo Tricep Pushdown
The Tempo Tricep Pushdown primarily targets the Triceps, making it an effective exercise for triceps development. Secondary muscles worked during the Tempo Tricep Pushdown include Anconeus, providing additional training stimulus. Stabilizer muscles engaged include Core.
The Tempo Tricep Pushdown is rated as intermediate difficulty, meaning it requires some training experience. Intermediate lifters wanting advanced techniques. Focus on proper technique and consider starting with easier variations.
For the Tempo Tricep Pushdown, the recommended approach depends on your goals. 3 sets of 10 reps with 3-1-2-1 tempo. Rest 60 seconds. For strength, use 5-8 reps. For muscle growth, perform 8-12 reps. For endurance, complete 12-15 reps.
The Tempo Tricep 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 Tempo Tricep Pushdown include: Tricep Pushdown, Skull Crusher, Rope Pushdown. These exercises target similar muscle groups as the Tempo Tricep Pushdown and can be used as substitutes based on your equipment availability, gym setup, or training preferences.