Triceps Pushdown: A Beginner’s Technique Guide
Learn how to set up a cable triceps pushdown, keep your upper arms stable and use controlled repetitions to train the back of the arms.
A practical exercise for the triceps
The triceps pushdown is a popular choice for training the muscles at the back of the upper arms. It is straightforward to set up and learn, and the cable allows you to select a manageable resistance.
The movement resembles pressing down on a bicycle pump. Keeping the rest of the body stable lets you focus on extending the elbows rather than using momentum. It also works well as an accessory exercise toward the end of a session.
Setup and technique
- Set the cable attachment around eye level.
- Use a short straight bar or an angled bar that feels comfortable in your hands.
- Keep the upper arms close to your torso and press the bar down toward hip level by extending the elbows.
- Move slowly on every repetition. Exhale as you press down and inhale as the bar returns under control.
Try 4 sets of 15 repetitions with a load that lets you keep the upper arms still and control the return. Adjust the volume to your experience rather than trying to exhaust the muscles at any cost.
For a broader pressing routine, read the machine chest press guide.
