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Triceps Pushdown
How to do the Triceps Pushdown with good form: step-by-step technique, the muscles it works (triceps), coaching cues and the mistakes to avoid.
Muscles worked
- Primary
- Triceps
- Secondary
- Forearms, Abs
How to do it
- Face a high cable pulley and grasp the bar attachment with a pronated (overhand) grip, hands shoulder-width apart.
- Step back slightly and tuck your elbows tightly into the sides of your torso.
- Hinge forward at the hips about 15 degrees and brace your core firmly.
- Starting with your forearms parallel to the floor, push the bar straight down by flexing your triceps.
- Fully extend your elbows at the bottom of the movement and squeeze the triceps hard.
- Slowly control the bar back up until your forearms are just past parallel with the floor, keeping your upper arms glued to your sides.
Coaching cues
- Elbows glued to the ribs
- Press straight down
- Squeeze the triceps at the bottom
Common mistakes
- Letting the elbows drift forward and upward on the eccentric, turning it into a pull-over
- Leaning your entire bodyweight over the bar to push it down
- Failing to fully lock out the elbows at the bottom
Equipment and setup
Cable station, straight bar attachment
High cable pulley with a straight bar or V-bar attachment.
Also known as: Cable Pushdown, Triceps Pressdown
Track your Triceps Pushdown in ROAN
ROAN fills in last session’s weight and reps, estimates your 1RM and keeps your best sets.
