Triceps Pushdown

Grab the cable like it is a honey jar lid that needs a firm twist. Keep your elbows tucked in your bear den, then press the handle down until your arms are straight. Squeeze those triceps like you are showing off fuzzy arm muscles, then return slowly and steady.

Instructions

1. Set a cable pulley to a high position and attach a rope or straight bar.
2. Stand tall with feet shoulder-width, grip the attachment, and brace your core.
3. Tuck elbows close to your sides with forearms angled up toward the attachment.
4. Press the handle down by extending your elbows until arms are straight (do not lock painfully).
5. Pause and squeeze the triceps at the bottom.
6. Return slowly to the start position, keeping elbows pinned to your sides.
7. Repeat for the desired reps with controlled tempo.

Benefits

• Builds triceps strength and hypertrophy
• Improves elbow extension strength for pressing movements
• Low skill, joint-friendly isolation option for arm training
• Helps balance arm development and support lockout strength

Key Points

• Keep elbows fixed at your sides; only the forearms should move.
• Use a full range of motion with a controlled return.
• Maintain a tall chest and neutral spine; avoid leaning for momentum.
• Choose a load that allows strict form and a strong squeeze at lockout.

Common Mistakes

• Letting elbows flare forward or out to the sides
• Using body swing or leaning heavily over the weight
• Cutting range of motion short at the top or bottom
• Shrugging shoulders or turning it into a lat/shoulder movement
• Using wrists to push instead of extending at the elbows