Tricep Pushdown
Primary
Triceps
Secondary
Shoulders, Core
Equipment
Cable
Difficulty
Beginner
Type
Push
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Tricep Pushdown is a isolation pushing movement that primarily targets your triceps. Use as a primary tricep isolation exercise in any arm workout.
Everything You Need to Know About the Tricep Pushdown
The Tricep Pushdown is a good for beginners exercise that targets your Triceps (all three heads). It's a popular choice for building strength and muscle in these areas. When should you use it? Use as a primary tricep isolation exercise in any arm workout. This timing makes the most of your workout and helps you get better results. Who is this for? All levels. Staple tricep exercise for size and strength. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Tricep Pushdown — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Tricep Pushdown?
- 1
Stand facing high cable pulley with bar or rope attached.
- 2
Grip attachment with overhand grip, elbows at sides.
- 3
Push attachment down by extending elbows.
- 4
Squeeze triceps at full extension.
- 5
Control the weight back up to 90 degrees.
- 6
Repeat without letting elbows drift forward.
What are the best tips for the Tricep Pushdown?
Keep elbows pinned at sides throughout.
Focus on the squeeze at bottom.
Dont let shoulders take over.
Common Tricep Pushdown mistakes
Letting elbows drift forward - uses shoulders.
Letting your elbows drift wide during the Tricep Pushdown shifts load onto your shoulder joint instead of your Triceps (all three heads). Keep them tucked at about 45 degrees to protect your rotator cuff and keep tension where it belongs.
Using body momentum - reduces isolation.
Bouncing or using momentum during the Tricep Pushdown takes work away from your Triceps (all three heads) and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Partial reps - limits development.
Cutting the range of motion short on the Tricep Pushdown means your Triceps (all three heads) 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.
Tricep Pushdown — who it's best for
All levels. Staple tricep exercise for size and strength.
How to Program the 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: 3-4 sets of 12-15 reps. Rest 45-60 seconds.
What are good alternatives to the Tricep Pushdown?
Rope Pushdown
Overhead Tricep Extension
Skull Crusher
Overhead Cable Extension
Other Variations
- Rope Pushdown
- V-Bar Pushdown
- Single Arm Pushdown
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Tricep Pushdown — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Keep elbows stationary.
- Dont use excessive weight.