Muscles worked
What the triceps pushdown trains
Tap a muscle to see just that one and what it does in the lift.
Before the first rep
How to set up
- 01
Set the pulley high. Put the pulley at or near the top of the column and clip on a straight bar, V-bar or rope.
- 02
Grip. For a bar, take an overhand grip about shoulder width or a little narrower. For a rope, hold it with your palms facing each other and your hands just above the end knobs.
- 03
Step in and stand tall. Stand close enough that the cable runs nearly straight down in front of your face. Feet hip width, or one foot a half step back for balance.
- 04
Hinge slightly. Lean forward a few degrees from your hips with your chest up and a soft bend in your knees. Brace your abs lightly.
- 05
Pin your elbows. Pull the handle down until your elbows are bent about 90 degrees and tucked against your sides, just in front of your ribs. This is your start position.
Step by step
How to do the triceps pushdown
- 01
Push down. Straighten your elbows and press the handle toward your thighs. Only your forearms move; your upper arms stay still.
- 02
Lock out. Finish with your arms fully straight and squeeze the back of your arms for a beat. With a rope, pull the ends apart so your hands finish beside your thighs.
- 03
Control the return. Let the handle rise slowly, taking about two seconds, until your forearms are a little above parallel to the floor.
- 04
Keep the elbows home. Stop the return before your elbows lift or drift forward. If they move, you have gone too high or the weight is too heavy.
- 05
Breathe. Breathe out as you push down and in as the handle comes up. Keep your torso in the same lean for every rep.
Cues to say in your head
- Elbows glued to ribs
- Only the forearms move
- Squeeze to straight arms
- Spread the rope
- Slow on the way up
Fix these first
Common mistakes
Elbows drifting forward and back
Keep your upper arms against your sides. If your elbows swing, your shoulders and lats are pulling the weight and your triceps get less of it.
Leaning over the weight to push it down
Use only a slight forward lean and keep it fixed. If you have to fold over to finish a rep, lower the weight.
Stopping short of lockout
Straighten your elbows fully on every rep so your triceps work through their whole range, without slamming into the lockout.
Letting the stack yank your hands up
Control the return and stop with your forearms about parallel or a little above. Letting the handle fly up to your face pulls your elbows out of position.
Bent-back or curled wrists
Keep your wrists straight and in line with your forearms, and push through the heel of your hand.
Shrugging the shoulders up
Keep your shoulders down and away from your ears so the movement stays at the elbow.
Stay safe
Start light and warm up with a set or two of easy reps, because the elbow takes the full load in this lift. Stand close to the column so the cable does not pull you off balance, and check the pin is fully seated before your first rep. Stop the set if you feel sharp pain at the elbow or wrist rather than a burn in the back of your arm; switching from a bar to a rope or a single handle often helps. Pain that lasts after training is worth getting checked by a doctor or physical therapist.
Programming
Sets, reps and how much weight
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Muscle | 3 to 4 | 8 to 15 | 65–80% 1RM | 1 to 2 min |
| Strength | 3 to 4 | 6 to 8 | 80–85% 1RM | 1.5 to 2 min |
| Endurance | 2 to 3 | 15 to 25 | 50–62% 1RM | 45 to 90 sec |
| Technique | 2 to 3 | 12 to 15 | 45–60% 1RM | 1 min |
Plan your next session
Put in a recent set. You get working weights for your goal, a warm-up and the plates to load.
Estimated 1RM 216 lb
Strength sets
173–183lb
3 to 4 sets of 6 to 8 reps, 1.5 to 2 min rest. Heavier pushdowns support lockout strength in presses. Keep your elbows still; going heavier is not worth losing position.
Estimates use the Epley formula and work best from sets of 3 to 8 reps. Treat them as a starting point and adjust by how the first working set moves.
Questions
Triceps Pushdown questions
What muscles do tricep pushdowns work?
Pushdowns work all three heads of the triceps, with the lateral and medial heads usually credited with most of the work and the long head helping. Your forearms, lats and abs work as stabilizers to hold the handle and keep your body still.
Is the rope pushdown better than the bar?
Neither is better; they feel different. The rope lets your hands turn and spread at the bottom for a stronger squeeze and is often easier on the wrists, while a straight bar or V-bar usually lets you lift more weight.
How do you do a single arm cable pushdown?
Clip a D-handle to a high pulley, hold it in one hand with your elbow tight to your side, and straighten your arm fully before letting it rise back to about 90 degrees. Do all your reps on one side, then switch, starting with your weaker arm.
How many sets and reps of tricep pushdowns should I do?
For muscle growth, 3 to 4 sets of 8 to 15 reps taken close to failure works for most people. Add reps until you hit the top of the range, then add a small amount of weight.
Should my elbows move during a pushdown?
No, your elbows should stay at your sides the whole time. If they swing forward as the handle rises, stop the return a little lower or reduce the weight.
Why do pushdowns hurt my elbows?
Usually the weight is too heavy, the handle is pulling your wrists out of line, or you are skipping a warm-up. Try a rope or single handle, lighter weight and higher reps, and stop if the pain is sharp.
Train in Protocol
Log your triceps pushdown by voice. Protocol tracks the rest.
Your last session shows up before every set, warm-ups and plates are worked out for you, and your coach sees every lift next to your sleep and recovery.