How to do the Triceps Pushdown
Primary: Triceps. Also called: cable pushdown, bar pushdown.
Step by step
- 1
Attach a straight or V bar to a high pulley and grab it with an overhand grip.
- 2
Stand close to the machine with your elbows at your sides and your forearms at about chest height.
- 3
Push the bar down until your arms are fully straight.
- 4
Return slowly until your forearms are just above parallel to the floor.
Coaching cues
- Keep your elbows pinned at your sides
- Lean forward slightly and brace your core
- Squeeze the triceps at lockout
Common mistakes
- Letting the elbows flare out or move forward
- Using the shoulders and body weight to push
- Letting the bar rise too high and losing tension
Sets, reps and where it fits
Muscle
3–4 × 10–15
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–15
rest 45–60 s
Triceps Pushdown alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Triceps Pushdown work?
Primary: Triceps.
How many sets and reps of Triceps Pushdown should I do?
For muscle: 3–4 sets of 10–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Triceps Pushdown?
Same movement pattern, different equipment: Rope Pushdown, Band Triceps Extension, Bench Dip, Diamond Push-Up, Cable Rope Pulldown, Rope Press Down.
Is the Triceps Pushdown good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.