GymDroidTriceps pushdown from every angle
Triceps Pushdown: How to Do It Right
The triceps pushdown is a cable exercise where you stand facing a high pulley and push a rope or bar down until your arms are straight.
- Works
- Triceps brachii
- Also works
- Forearms, Core
How to do a cable triceps pushdown, step by step
- Attach a rope or a straight bar to a high pulley. Stand facing the machine, close enough that the cable hangs straight down in front of you.
- Grab the handle and pull it down until your elbows are bent at about 90 degrees and tucked at your sides.
- Stand with your feet hip width apart, knees soft, and lean forward slightly from the hips.
- Keep your shoulders down. Your upper arms stay still for the whole set.
- Push the handle down until your arms are fully straight. With a rope, spread the ends apart at the bottom.
- Squeeze the triceps for a moment.
- Let the handle rise slowly until your forearms are about parallel to the floor. Repeat.
Common triceps pushdown mistakes
- Elbows moving forward and back. Keep your elbows glued to your sides. If they move, the shoulders and lats take over.
- Leaning over the handle. A small lean is fine. Pressing down with your bodyweight means the stack is too heavy.
- Letting the handle fly up. Stop when your forearms reach parallel to the floor, and control the way up.
- Not locking out. Straighten your arms fully at the bottom. That last part is where the triceps work hardest.
- Bent wrists. Keep your wrists straight and in line with your forearms.
Alternatives: no cable, at home, with dumbbells
Same muscles, different equipment.
Good to know
Triceps pushdown from every angle
Your elbows stay still at your sides, so the triceps on the back of the arm do the work. It is simple to learn, easy on the joints and one of the best ways to build the back of the arms. Below you will find how to do a triceps pushdown step by step, the muscles worked, the most common mistakes and whether to use a rope or a bar.
Muscles worked
The triceps brachii straightens the elbow. It has three heads. The pushdown trains the lateral and medial heads most, the ones that shape the outside and back of the arm. The long head also works, but it grows best with overhead exercises too. Your forearms hold the handle and your core keeps you from rocking.
Sets and reps for stronger, firmer arms
Do 3 sets of 10 to 15 reps, one or two times a week. Rest 60 seconds between sets. Stop each set with 1 or 2 good reps left. When you reach 15 clean reps, move the pin down one plate. The triceps make up a large part of the upper arm, so training them is the most direct way to firm up the back of the arms. Lowering body fat over time is what makes that shape visible.
Rope vs bar pushdown
The straight bar lets most people push more weight and is easy to keep steady. The rope lets your wrists turn and your hands spread apart at the bottom, which many people feel more in the triceps and find easier on the wrists and elbows. A V bar sits in between. Pick the one that feels best on your joints, and keep it the same for a few weeks so your numbers mean something.
Alternatives: no cable, at home, with dumbbells
No cable machine? Loop a resistance band over a door or a bar and do the same pushdown at home. An overhead dumbbell triceps extension, a skull crusher, dips and close grip push ups are good options too. These lifts also train the triceps hard.
Plans with the triceps pushdown
The rope pushdown is on Day B of Full Body Foundation, a 3 day gym plan. Log your sets in GymDroid and see the move from every angle before you start. On iPhone and Android.
Full Body Foundation · Curves & Confidence · Dumbbell Home Essentials
Is the rope or bar better for triceps pushdowns?
Neither is better for everyone. The bar usually allows more weight. The rope lets your wrists turn and often feels better on the elbows.
What part of the triceps do pushdowns work?
Mostly the lateral and medial heads. Add an overhead extension if you want to train the long head more.
Should my elbows move during a pushdown?
No. Your upper arms stay still at your sides. Only the forearms move.
Do triceps pushdowns help with flabby arms?
They build the triceps, which make up most of the back of the arm. You cannot burn fat from one spot, so overall training and diet matter just as much.
Why do I feel triceps pushdowns in my elbows?
Try the rope, lighter weight and slower reps. If the pain stays, stop and see a professional.
Plans with the triceps pushdown
The rope pushdown is on Day B of Full Body Foundation, a 3 day gym plan.
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