Arms
Triceps pushdown
The triceps pushdown presses a cable attachment down by straightening your elbows, isolating the triceps.
- Primary
- Triceps
- Secondary
- None
- Equipment
- Cable
- Type
- isolation
Why it earns a spot
Triceps make up most of your upper arm, and the cable keeps steady tension through the whole rep with little joint stress.
How to do it
- Set a cable at head height with a rope or bar and grip it with your elbows tucked at your sides.
- Stand tall with a slight forward lean and a soft knee.
- Press down until your arms are fully straight, squeezing your triceps.
- If using a rope, spread the ends apart at the bottom for extra squeeze.
- Let the attachment rise slowly until your forearms are just past parallel.
Common mistakes
- Letting your elbows drift forward and turning it into a chest press; pin them to your sides.
- Using body weight to push down; stay still and let the triceps work.
- Cutting the lockout; extend fully each rep.
How to program it
| Sets | Reps | Rest |
|---|---|---|
| 3 | 10-15 | 60 sec |
Add reps until you reach 15 on every set, then add a plate. Rope and straight-bar variations work well rotated every few weeks.
Swaps and alternatives
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Log every triceps pushdown set.
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