Tricep Pushdown
Also called triceps pressdown, straight bar pushdown, cable pushdown
Quick answer
The tricep pushdown is a standing cable exercise where you push a straight or EZ bar attachment from chest height down to your thighs by straightening your elbows, with your upper arms kept at your sides. It isolates the triceps.
Written by the GymStreak coaching team · Updated
Muscles worked
Primary
How to do Tricep Pushdown
- 1
Set the weight on one side of the cable machine. Adjust the position of the pulley so that it is at the highest point. Make sure you are using a straight bar or EZ attachment and hold your hands with an overhand grip (Palms facing down) about shoulder width apart. Stand straight with your feet shoulder width apart. This is your starting position.
- 2
Keeping your body and elbows stationary, push the bar down by just moving your forearms until your arms are straight.
- 3
After a brief pause, slowly return to the starting position.
Form cues
- Pin your elbows to your sides, just in front of your ribs.
- Grip the bar overhand about shoulder width, with wrists straight and knuckles up.
- Push down until your elbows are fully straight, then pause for a moment.
- Let the bar rise only to about chest height so your elbows stay put.
- Stand tall with only a slight forward lean; don't dip at the hips or knees.
Breathing: Breathe out as you press the bar down to your thighs; breathe in as you let it rise back to chest height.
Common Tricep Pushdown mistakes
Elbows drifting forward as the bar rises
Stop the bar at about chest height so your upper arms stay by your sides and only your forearms move.
Leaning over the bar and pushing with bodyweight
Stand close to the stack, stay upright and use a weight your triceps can move on their own.
Wrists bending back under the load
Hold the bar low in your palm with your wrists stacked straight over your forearms.
Stopping short of full lockout
Finish every rep with your elbows fully straight, since that end position is where the triceps work hardest.
Elbows flaring out wide
Keep your elbows tucked close to your body so the pushdown doesn't turn into a partial press.
Sets and reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–15 | 60–90 s |
| Muscular endurance | 2–3 | 12–20 | 30–60 s |
Starting ranges in line with the ACSM guidance on resistance training. Pick a load you can lift with good form for every rep, and add weight or reps gradually.
Tricep Pushdown variations and alternatives
Variations
- Rope tricep pushdown
A rope lets your hands turn and spread apart at the bottom, which many people find easier on the wrists.
- EZ-bar attachment pushdown
The angled grip puts the wrists in a slightly more natural position than a straight bar.
- Reverse-grip tricep pushdown
An underhand grip that usually needs a lighter weight and more forearm control.
- Single-arm cable pushdown
Using a handle for one arm at a time helps even out a weaker side.
Alternatives
- Skull Crusher
A lying free-weight extension that trains the triceps with the arms raised.
- Close Grip Bench Press
A compound press that lets the triceps handle much heavier loads.
- Tricep Dips
A bodyweight option that also works the chest and front shoulders.
- Tricep Dumbbell Kickback
A dumbbell-only option for home or when the cable station is busy.
Tricep Pushdown FAQ
What muscles do tricep pushdowns work?
Tricep pushdowns work all three heads of the triceps, the muscle on the back of your upper arm that straightens the elbow. Your forearms work to hold the bar, and your abs and shoulders help keep your body and upper arms still. Because your arms stay at your sides, the long head is less stretched than in overhead extensions, so many programs include both.
Straight bar vs rope pushdown: which is better?
Both train the triceps well, so pick the attachment that feels best on your wrists and elbows. A straight bar keeps your hands fixed and usually lets you use a little more weight. A rope allows your hands to rotate and pull apart at the bottom, which some people find more comfortable. Rotating between them from one training block to the next is a sensible approach.
How high should the bar come up on a tricep pushdown?
Let the bar rise to roughly chest height, or until your forearms are a little above parallel to the floor, while your elbows stay pinned to your sides. If the bar travels higher, your elbows usually move forward and your shoulders start helping. The working range is from that point down to fully straight arms.
Are tricep pushdowns good for beginners?
Yes. The cable guides the path, the weight is easy to adjust in small steps, and there is little balance or technique to learn beyond keeping your elbows still. Start with a light weight for 12–15 reps to learn the movement, then increase gradually while keeping full lockout and a steady upright stance.
Sources
Related calculators
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