Triceps Pushdown

Triceps Pushdown trains 2 of the 18 muscle groups Full Coverage tracks: Triceps 90%, Forearms 15%.

Accessory Level: Beginner Cable machine Push Easy on the lower backEasy on the kneesNo load on the spineEasy on the shoulders

Triceps Pushdown - Start position — Start position

Triceps Pushdown - Finish position — Finish position

How to do it

Set a straight bar or rope on a high pulley and stand a step back, chest up.
Grip overhand and pin your elbows to your sides.
Push the bar down until your arms are straight, keeping your elbows still.
Squeeze your triceps hard at the bottom.
Let it rise only until your forearms are parallel to the floor - any higher and your elbows drift.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Light Main

Triceps 90%
Forearms 15%

How it compares

Compared with the Bench Dips, it loads Chest 20 points lower, Front delts 15 points lower, Forearms 15 points higher. It needs Cable machine where the other uses Bodyweight + Bench. Compared with the Cable Chest Press, it loads Chest 90 points lower, Triceps 45 points higher, Front delts 35 points lower.

Other ways to train this

Bench Dips BodyweightBench

Other exercises for the Triceps

Related guides

Exercise illustrations and data by RepDB (repdb.co), used under licence.

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