Tricep Pushdown Guide: How to Master Tricep Pushdowns

A tricep pushdown is an isolation exercise designed to target your triceps muscles. Perform tricep pushdowns by standing in front of a pulley machine with your feet shoulder-width apart. Grab hold of the cable attachment on the pulley machine. This attachment can be fitted with a rope, a straight bar, or a V-bar. Keep your upper body aligned as you pull down on the cable attachment through a full range of motion in your elbows.

Consider some of the benefits of regularly performing tricep pushdowns.

1. 1. Tricep pushdowns tone your arms. Tricep pushdowns target the medial and lateral heads of the triceps. With proper form and regular practice, tricep pushdowns can tone the muscles on the back of your arms and increase stabilization around your shoulder joint.
2. 2. Tricep pushdowns work muscles throughout your upper body. Although tricep pushdowns are an isolation exercise focused on your triceps, they activate other muscle groups as stabilizers, including your glutes, lats, abs, traps, and pecs.
3. 3. Tricep pushdowns can improve your compound exercises. Your triceps are an essential and often overlooked muscle group. By practicing tricep pushdowns, you can improve your performance during close-grip bench presses, diamond push-ups, and many other compound exercises that use your tricep muscles.

For the tricep pushdown, begin by using a weight that you can control for 2–3 sets of 8–12 repetitions. Choose a weight that allows you to maintain good technique throughout all sets and repetitions.

1. 1. Begin by setting the pulley to the highest height setting on the cable machine, then grab the handle with an overhand grip.
2. 2. Take a step backward to move the weight off of the weight stack.
3. 3. Stand tall with your feet slightly wider than hip-width apart and a slight bend in your knees. Your shoulders should be directly over your hips with a neutral head and neck position. Your chin should remain tucked throughout the movement as if you were holding an egg under your chin.
4. 4. With the weight on your feet evenly distributed, grip the floor with your feet to create a stable foot position. Your upper arms should be against your ribcage and your lower arms should be in contact with your upper arm with neutral shoulder blades. Pre-tension your shoulders and hips and engage your core. All repetitions should begin from this position.
5. 5. While maintaining your alignment, squeeze your triceps to begin straightening your elbows. Finish the movement by squeezing your triceps and maintaining a slight bend in your elbows. Movement should only occur at your elbows.
6. 6. Slowly bend your elbows to return to the starting position.

If you want to change your tricep pushdown exercise routine, consider trying one of these variations.

1. 1. Resistance band pushdown: If you don’t have access to a cable pulley machine, try using a resistance band. Be sure you’ve attached one end of the resistance band safely to a secured bolt or hook above you.
2. 2. Alternating tricep pushdown: If you want to practice your form with a unilateral movement, practice alternating tricep pushdowns by lowering the cable attachment with one arm at a time.
3. 3. Reverse-grip tricep pushdown: This variation uses an underhand grip (palms facing towards your body) to put even more emphasis on the medial head of the triceps.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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