Triceps Pushdown
The staple triceps move — elbows pinned, full lockout, no drama.
Setup
- Cable high, bar or rope grip, elbows pinned to sides.
- Slight forward lean, core braced.
How To Do It
- Press down to a full lockout — squeeze the back of the arm.
- Let it rise only until forearms pass parallel.
Breathing
Exhale pressing down.
Common Mistakes
- Elbows flaring out — pin them like the curl.
- Leaning your bodyweight onto it — arms only.
Programming It
Three to four sets of 10-20. High volume is well tolerated here.
Why This Exercise Works
The pushdown loads the triceps hardest at lockout, where the muscle is shortest and the elbow is safest. That makes it the highest-volume, lowest-risk triceps movement available — the one you can do a lot of without the elbow complaining.
Where You Should Feel It
The triceps at lockout with very little load in the stretched position, which is why high reps are so well tolerated here.
Where It Fits in a Program
The staple triceps move — elbows pinned, full lockout, no drama. Slot it after the heavy work — it adds volume without stealing from anything.
Progressing and Regressing It
To progress the triceps pushdown: add a plate, or pause at lockout. To regress it: reduce the load until the elbows stay at the ribs.
Who It's For
Anyone adding arm volume. It pairs well with an overhead extension, which covers the stretched range this one skips.
Equipment and Substitutions
As written here it uses a cable machine. Substitute a band at the same anchor height, or take a free-weight version from the list below and accept losing the tension at the end range.
Related Exercises
- Overhead Cable Triceps Extension — Triceps
- Triceps Kickback — Triceps
- Band Triceps Pushdown — Triceps
- Seated French Press — Triceps
- Skull Crusher — Triceps
- Dumbbell Skull Crusher — Triceps
- JM Press — Triceps
- Bench Dip — Triceps
Common Questions
What muscles does the triceps pushdown work?
The triceps pushdown primarily trains the triceps.
How many sets and reps should I do?
Three to four sets of 10-20. High volume is well tolerated here.
What are the most common triceps pushdown mistakes?
Most often: elbows flaring out; leaning your bodyweight onto it.
Do I need a cable machine to do this?
This version uses a cable machine, and it trains the triceps. A band gets you most of the way here. The resistance curve differs, but the line of pull — which is the point — is the same.
Is this safe if I have an existing injury?
The triceps pushdown puts the shoulder and elbow under load through a range many people have lost, so a cranky shoulder usually objects here before anything else does. Pain that pinches at a specific point is worth assessing; ordinary training discomfort is not. Not medical advice.