Arms · Triceps · Cable
Triceps Pushdown
The triceps pushdown is pushing a bar on a high pulley down until the arms are straight, with the elbows fixed at the sides. It isolates the triceps under steady cable tension and is the most common triceps exercise in gyms.
How to
Cable- 1 Bar on a high pulley, elbows at the sides.
- 2 Push down until arms are straight.
- 3 Return to 90° without moving the elbows.
Tips
- Lean forward slightly and keep the elbows touching the sides.
- Lock the arms straight at the bottom and squeeze for a moment.
- Only the forearms move; the shoulders stay still.
Common mistakes
- Pushing with body weight by leaning over the bar.
- Letting the elbows flare out.
- Letting the bar ride up past 90°.
Muscles worked
Main
- Triceps (lateral and medial heads)
Also working
- Triceps long head
Breathing and bracing
Breathe out as you push down, breathe in as the bar rises.
Sets and reps
- Muscle size
- 3–4 sets of 10–15 reps, 1 min rest
- Where it fits
- After a heavy press, or first on an arm day
Setup
- 1 Attach a straight bar to a high pulley.
- 2 Grip it overhand, hands about shoulder-width.
- 3 Stand close, lean forward slightly and pin the elbows to the sides.
Technique in detail
- Push the bar down until the arms are fully straight.
- Squeeze the triceps for a moment at the bottom.
- Let the bar rise until the forearms are about parallel to the floor.
- Keep the elbows and upper arms still; only the forearms move.
- Keep the wrists straight.
In these plans
- PPL · 3 DAY · Push
- PPL · 6 DAY · Push A
- UPPER / LOWER · 2 DAY · Upper
- BRO SPLIT · 5 DAY · Arms
Variations and alternatives
Questions
Bar, rope or V-bar?
All train the triceps. The rope allows a longer range at the bottom; the straight bar and V-bar usually let you lift more. Volu(me) logs them as separate exercises because the loads differ.
Why do my shoulders take over?
The weight is too heavy and you are leaning into it. Lighten it and keep the elbows pinned.
Does it train the long head?
Partly. Overhead extensions stretch the long head more, so doing both covers the whole triceps.
Log it in Volu(me)
Add Triceps Pushdown to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.