Tricep Pushdown
Arms
Weight & Reps
Cable
The tricep pushdown is a cable isolation exercise that targets all three heads of the triceps. Keep your elbows pinned to your sides and extend fully at the bottom for peak contraction.
How to Do Tricep Pushdown
- Attach a straight bar or V-bar to the high cable and grip with an overhand grip
- Pin your elbows to your sides — they should not drift forward or back during the movement
- Push the bar down until your arms are fully extended and squeeze the triceps hard
- Return to the start position slowly — elbows should not rise above 90 degrees
Form Cues
- Attach a straight bar or V-bar to the high cable and grip with an overhand grip
- Pin your elbows to your sides — they should not drift forward or back during the movement
- Push the bar down until your arms are fully extended and squeeze the triceps hard
- Return to the start position slowly — elbows should not rise above 90 degrees
Common Mistakes to Avoid
- Flaring the elbows forward and pushing down with your body weight instead of isolating the triceps
- Not fully extending the arms at the bottom — the lockout is where the peak contraction happens
- Leaning over the bar and using body weight to push it down instead of standing upright
Muscles Worked
Primary
Triceps Brachii (Lateral Head)
Triceps Brachii (Medial Head)
Secondary
Triceps Brachii (Long Head)
Anconeus
Recommended Sets and Reps
Strength
4-5 sets
3-5 reps
3-5 min rest
Hypertrophy
3-4 sets
8-12 reps
60-90s rest
Endurance
2-3 sets
15-20 reps
30-60s rest
Variations and Alternatives
Frequently Asked Questions
What muscles does the tricep pushdown work?
Tricep pushdowns primarily target the lateral and medial heads of the triceps, with the long head contributing less due to the arm position. The anconeus assists at full extension.
How much should a beginner tricep pushdown?
Beginners typically start at 20-40 lbs (9-18 kg) on the cable. Focus on squeezing the triceps at full extension rather than pushing heavy weight.
Tricep pushdowns vs skull crushers — which is better?
Pushdowns are safer, easier to learn, and better for lateral head isolation. Skull crushers allow heavier loads and better long head activation. Use pushdowns for isolation and skull crushers for overall tricep mass.
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