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Tricep Pushdown

Difficulty: ⭐ Beginnerpush

Home Setup

Anchor a resistance band to a high point like a door frame pull-up bar or sturdy hook, then perform the same pressing motion downward

resistance banddoor anchor or sturdy overhead attachment pointtowel (optional for grip)

💡 Pro tip: Use a looped band and step on one end while pulling the other end down to create adjustable resistance without needing an anchor point

Gym Setup

Cable machine set to high pulley position with rope, straight bar, or V-bar attachment

Safety: Keep elbows pinned to sides and avoid using momentum or leaning forward excessively, which can strain the lower back and shoulders

💪 Muscles Worked

Triceps brachii (lateral head)Triceps brachii (medial head)Triceps brachii (long head)AnconeusForearm extensors

⭐ Why This Exercise?

The tricep pushdown is an excellent isolation exercise for building arm mass and definition, allowing for constant tension throughout the movement due to the cable's resistance curve. It's highly effective for targeting all three heads of the triceps while minimizing shoulder involvement, making it ideal for hypertrophy training and finishing arm workouts with high-volume pump work.

Make It Easier

Regressions for building up strength

1. Band Pushdown

resistance band + anchor point

Lighter, more variable resistance that's easier to control and less intimidating for beginners

2. Overhead Tricep Extension (Dumbbell)

dumbbell

Allows bilateral work with less coordination required and natural movement path

3. Bench Dips

bench or chair

Bodyweight alternative that builds foundational tricep strength without equipment

Make It Harder

Progressions for advanced athletes

1. Single-Arm Cable Pushdown

cable machine + single handle attachment

Increases stability demands and allows focus on each arm independently to address imbalances

2. Rope Pushdown with Spread

cable machine + rope attachment

Splitting the rope at the bottom increases lateral head activation and range of motion

3. Slow Eccentric Pushdown

cable machine + any attachment

3-5 second negatives increase time under tension and muscle damage for greater hypertrophy

↕️ Similar Movements

Overhead Cable Tricep Extension
Emphasizes the long head more by placing shoulders in flexion, complementary angle of pull
Close-Grip Bench Press
Compound pressing movement that works triceps with heavier loads alongside chest and shoulders
Skull Crushers
Similar elbow extension pattern but performed lying down with different resistance curve
Diamond Push-Ups
Bodyweight alternative emphasizing triceps through narrow hand positioning
Dips (Chest/Tricep)
Compound bodyweight movement incorporating tricep extension with greater overall muscle recruitment

Form Checklist

✓Pin elbows to sides and keep them stationary throughout the entire movement
✓Push through full extension until arms are completely straight, squeezing triceps at the bottom
✓Control the weight on the way up, resisting the pull rather than letting it snap back
✓Maintain slight forward lean with chest up and core braced to prevent lower back arching
✓Focus on moving only at the elbow joint while keeping shoulders packed and stable

Common Mistakes

  • •Allowing elbows to flare out or drift forward, which reduces tricep isolation and engages shoulders
  • •Using too much weight and compensating with body English, rocking, or momentum
  • •Not achieving full elbow extension at the bottom, cutting range of motion short
  • •Letting the weight pull arms up too high at the top, which releases tension from triceps
  • •Gripping too tightly with forearms, causing fatigue before triceps are fully worked

📈 When to Progress

Progress when you can complete 3-4 sets of 12-15 reps with controlled form, strong contraction at the bottom, and minimal fatigue in supporting muscles; or when the pump and burn sensation diminishes at your current weight