Triceps Pushdown
The staple triceps move — elbows pinned, full lockout, no drama.
TricepsCable MachineBeginner
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.
Coach Sam's cue: Only the forearms move. Nothing else exists.
Programming It
| Goal | Sets | Reps | Rest |
|---|
| Strength | 3–5 | 4–6 | 2–3+ min |
| Muscle | 3–4 | 8–12 | 60–90 sec |
| Endurance / Conditioning | 2–3 | 15–20 | 30–45 sec |
Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.