Arms · Cable machine
Tricep pushdown: form, muscles and sets
The pushdown is the safest way to load the triceps hard, which is why it belongs at the end of every pressing day.
Muscles worked: Triceps lateral head, Triceps medial head, Triceps long head
How to do it
- Set the cable at upper chest height and take a rope or straight bar.
- Stand a half step back, hinge slightly, and pin the elbows to your sides.
- Push down until the arms are fully straight, spreading the rope at the bottom.
- Hold the lockout for a second — that is where the lateral head works hardest.
- Let the bar rise only until the forearms reach parallel, then drive again.
Mistakes to avoid
- Elbows drifting forward and back, which turns it into a shoulder press.
- Leaning over the bar so bodyweight does the work.
- Stopping short of lockout and losing the strongest part of the range.
Sets and reps
| Goal | Prescription |
|---|---|
| Size | 3–4 sets of 10–15 reps, 60s rest |
| Strength carryover | 4 sets of 8 with a hard 2-second lockout |
| Finisher | One drop set after your last pressing movement |
Swaps and alternatives
- Overhead rope extension — Biases the long head with a stretch.
- Close-grip bench press — Heavier, more pressing carryover.
- Bench dip — No cable needed at home.
Common questions
Keep training
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- Arnold press
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