How to Perform the Tricep Pushdown | Form & Guide
Master the tricep pushdown with our expert guide. Learn the proper technique, avoid common mistakes, and build stronger arms with cable machine training.
How to Perform
- Attach a straight bar or rope handle to a high pulley and stand facing the machine with your feet shoulder-width apart.
- Grasp the handle with an overhand grip and tuck your elbows tightly into your sides, keeping a slight bend in your knees.
- Engage your core and push the bar down toward your thighs by extending your arms until they are fully straight.
- Squeeze your triceps at the bottom of the movement for one second while maintaining an upright posture.
- Slowly return the bar to the starting position at chest height, ensuring your elbows remain locked against your ribs.
- Maintain a controlled tempo throughout the set to avoid using momentum to move the weight.
Common Mistakes
- Flaring your elbows away from your torso during the descent.
- Using your body weight to lean over the bar to force the weight down.
- Allowing the weight stack to slam between repetitions by moving too fast.
- Rounding your shoulders forward instead of keeping a neutral spine.
Muscles Worked
Primary movers
- Triceps
Stabilizers
- Anconeus
- Forearms
- Core
Related Guides
- Air Pushdown — Arms
- Alternating Biceps Curls With Dumbbell — Arms
- Alternating dumbbell hammer curl — Arms
Triceps · Arms