How to do the Triceps Pushdown

Muscles worked: triceps, the muscle on the back of the upper arm.

The triceps pushdown is a simple cable lift that isolates the back of the arm. Triceps make up most of your upper arm size and help with every pressing lift.

How to do the Triceps Pushdown

1. Stand at the cable with the rope or bar at chest height. Pin your elbows to your ribs.
2. Push down until your arms are straight.
3. Return until your forearms are just past 90 degrees.

Watch a short demo13 s video by Renaissance Periodization. Opens YouTube.

Form cues

• Imagine your elbows are glued to your sides.
• Squeeze at the bottom for a beat.
• Stand tall, lean forward only a few degrees.

Common mistakes and fixes

Elbows drifting forward

Your upper arms should stay still. Only the forearms move.

Leaning on the bar

If you need your body weight to push it, the load is too heavy.

Cutting the range short

Straighten fully at the bottom and return to just past 90 degrees.

Avoid: Elbows drifting forward, or leaning your body weight on the bar.

How heavy should you start?

Use a light weight and 10 to 12 slow reps. Tendons around the elbow adapt more slowly than muscles, so do not rush the load.

The method works for any lift: see how much weight a beginner should lift and sets, reps and rest.

Alternatives

If the machine is busy or you cannot use it, try: Overhead dumbbell triceps extension or Bench dips (assisted).

Questions about the triceps pushdown

Rope or straight bar for triceps pushdowns?

The rope lets your wrists turn out at the bottom and often feels easier on the joints. The bar lets you use a little more weight. Try both.

Why do my elbows hurt on pushdowns?

Usually too much weight or elbows moving. Lower the load and keep your elbows pinned. If pain remains, stop. Stop a set if you feel sharp pain, pinching or numbness, and ask a doctor or physiotherapist about it. Normal muscle burn is fine. Joint pain is not.

Exercises that go well with it

• 
  Chest Press (Machine)Chest · 10 to 12 reps
• 
  Dumbbell Shoulder PressShoulders · 10 to 12 reps
• 
  Dumbbell CurlArms · 10 to 12 reps

Stop a set if you feel sharp pain, pinching or numbness, and ask a doctor or physiotherapist about it. Normal muscle burn is fine. Joint pain is not.