Triceps Pushdown
Isolation exercise targeting the triceps on the cable. Keep the elbows pinned near the body, fully extend the arms as you exhale, then return under control.
Muscles worked
- Triceps (primary)
Equipment
Cables
How to do it
- Attach a straight or angled bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width.
- Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the bar. This is your starting position.
- Using the triceps, bring the bar down until it touches the front of your thighs and the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
- After a second hold at the contracted position, bring the bar slowly up to the starting point. Breathe in as you perform this step.
- Repeat for the recommended amount of repetitions.
Sets and reps to start with
3 sets of 15 reps, 60 s of rest between sets. Increase the load once you complete every set at the top of the rep range.
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