Tricep Pushdown
TricepsCableBeginner
The short path to horseshoe triceps. Constant tension, simple setup, no excuses.
Muscle worked
Triceps
Equipment
Cable
Difficulty
Beginner
Time per set
20-40s
How to perform
Step by step, every rep
01
Set up
Attach a rope or straight bar at the high pulley. Stand facing the machine. Feet shoulder width.
02
Start position
Grab the attachment. Elbows pinned to your ribs. Slight forward lean. Upper arm stays stationary the entire set.
03
Push down
Extend your elbows to push the attachment down. With a rope, pull your hands apart at the bottom for a bigger squeeze.
04
Lock out and squeeze
Arms fully extended. Squeeze the triceps hard for a beat.
05
Return with control
Bring the arms back up slowly. Forearms come almost to parallel with upper arms. Don't let the elbows drift forward.
Common mistakes
Avoid these
✕
Elbows flaring out from the body
Shoulders take over, triceps don't do the work. Fix: Pin elbows at your ribs. Use a wall or pole to stop them drifting if you have to.
✕
Using the whole body to press down
Turns it into a full body push, triceps get nothing. Fix: Only the elbows move. Torso stays still.
✕
Partial range at the top
Triceps never get stretched. Fix: Let the forearm come back close to your bicep, without the elbow drifting.
✕
Going too heavy
Elbows move, form breaks, triceps barely fire. Fix: Drop weight by 20 percent and feel the muscle working.
Progressions
Scale it up or down
Make it easier
- Machine tricep press with fixed path
- Rope pushdown at lighter weight
- Bench dip to build tricep basics
Make it harder
- Single arm pushdown
- Overhead cable extension for tricep long head emphasis
- Drop set: heavy 8, strip weight, 8 more
How to program it
Sets, reps, rest
| Goal | Sets | Reps | Rest | Load |
|---|---|---|---|---|
| Build Strength | 3-4 | 6-10 | 60-90s | Heavy but strict. |
| Build Muscle | 3-4 | 10-15 | 45-60s | Moderate. Peak contraction. |
| Build Endurance | 2-3 | 15-25 | 45s | Light. Big burn. |
Want this exercise programmed into a full plan?
Learning the form is step one. Fitting it into a plan built around your body, your equipment, your schedule and your food is what actually changes things. Fuel your sessions with enough protein using the Indian Food Database.
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