Tricep Pushdown
The tricep pushdown is a cable exercise where you push a bar or rope down from chest height until your arms are straight. It isolates the triceps, the muscles on the back of your upper arm, and it is easy to load in small steps. It suits beginners and experienced lifters alike, because the machine guides the path of the weight.
Muscles worked
The Tricep Pushdown mainly works your triceps.
Setting up
- Set the pulley at the top of the stack and clip on a straight bar, V-bar or rope. Pick a light weight to begin with so you can learn the movement.
- Stand about 20 to 30 cm back from the cable, feet roughly hip-width apart, with a slight bend in your knees.
- Take the attachment with an overhand grip (or a neutral grip on the rope), hands about shoulder-width apart on a bar. Pull it down so your elbows are bent to around 90 degrees and tucked against your ribs.
- Lean forward very slightly from the hips, keep your chest up and brace your stomach as if you were about to be nudged.
How to do the Tricep Pushdown
- Start with your upper arms pinned to your sides, elbows bent to about 90 degrees and your forearms roughly parallel to the floor.
- Take a breath in and brace your stomach so your torso stays still.
- Push the attachment down by straightening your elbows, keeping your upper arms in the same place.
- Continue until your arms are fully straight, then squeeze your triceps hard for a second. If you are using a rope, turn your wrists slightly outwards to finish.
- Let the weight rise slowly over two to three seconds, breathing in as your forearms come back up.
- Stop when your elbows are back at about 90 degrees, with your elbows still at your sides, then go straight into the next rep.
Form tips
- Imagine your elbows are fixed to your ribs with hinges. Only your forearms should move.
- Keep your wrists straight and in line with your forearms, rather than letting them bend back under the load.
- Think about pushing the attachment towards the floor, not away from your body, so your arms finish directly beneath your shoulders.
- Take about twice as long to lift the weight back up as you do to push it down. The slow return is where much of the work is.
- Keep your shoulders down and away from your ears, so your triceps do the work rather than your neck and upper back.
Common mistakes
Elbows drifting forwards or flaring out
Lower the weight and pin your elbows to your sides. If they move as the cable rises, stop the rep at 90 degrees rather than letting your forearms go higher.
Leaning over and pushing with bodyweight
Stand tall with only a slight forward lean and brace your stomach. If your shoulders are rocking up and down, the weight is too heavy.
Cutting the rep short at the bottom
Finish every rep with your arms fully straight and squeeze your triceps for a moment. Use a lighter weight if you cannot reach full extension.
Letting the weight stack crash back up
Control the weight on the way up, taking two to three seconds. If the stack touches the one below at the top, you are releasing too quickly.
Sets and reps
| Build strength | 3-5 sets of 6-8 reps, 2-3 minutes rest. Use a weight that feels challenging by the last rep while your elbows stay pinned. |
|---|---|
| Build muscle | 3-4 sets of 8-12 reps, 60-90 seconds rest. Finish each set with one or two good reps left in the tank. |
| Fat loss and general fitness | 2-3 sets of 12-15 reps, 45-60 seconds rest, as part of a full-body plan alongside larger exercises like squats and rows. |
Pick a weight where the last rep or two of each set is hard but your form stays clean. When every set feels easy, it's time to go up.
Tricep Pushdown alternatives
Machine taken, or want some variety? These work the same main muscles.
Tricep Pushdown FAQs
Which attachment is best for tricep pushdowns: bar or rope?
Neither is better for everyone. A straight bar lets you use heavier weights and is simple to learn, while a rope lets you spread your hands at the bottom, which some people find more comfortable on the wrists. Try both and use the one that lets you keep your elbows still.
How heavy should I go on tricep pushdowns?
Choose a weight that lets you keep your elbows at your sides and reach full extension on every rep. If you have to lean over or swing to move it, reduce the weight. As a beginner, start light, perhaps 10 to 20 kg depending on the machine, and add small amounts as it gets easier.
Why do I feel tricep pushdowns in my elbows?
This is often down to too much weight, elbows drifting away from your sides or rushing the reps. Reduce the load, slow down and keep your elbows tucked in. If the discomfort continues or it is sharp, stop and get it checked.
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