Triceps Pushdown
Triceps Pushdown is a resistance exercise – elbow extension exercise involving Triceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Triceps brachii
- Secondary muscles
- Anconeus, Forearm muscles, Latissimus dorsi (stabilization)
- Exercise type
- Resistance exercise – elbow extension
Exercise technique
- Pulley
Attach a straight or slightly angled bar to the high pulley and check the pin.
- Grip
Take an overhand grip and bring the bar close to your torso.
- Stance
Plant your feet evenly, soften your knees and lean your torso very slightly forward.
- Upper arms
Keep your elbows beside your ribs; do not generate the movement by pressing your shoulders downward.
- Push down
Exhale and extend your elbows to lower the bar in front of your thighs.
- Bottom pause
Keep your wrists straight and pause briefly without snapping your elbows backward.
- Bend back
Slowly raise your forearms, returning to a comfortable start while your elbows stay still.
Key technique points
- Keep your upper arms beside your torso.
- Align your wrists beneath the bar.
- Do not press from your shoulders.
- Do not lean your body weight onto the bar.
- Finish the bottom position under control.
- Do not let your elbows drift forward on the return.
Common mistakes
Swinging the upper arms
Do not lower the bar by moving your elbows back and forth; shoulder movement reduces the actual load on triceps extension.
Pressing with the torso
Do not lean over the bar and push with your body weight; use elbow extension from a balanced stance.
Bending the wrists
Do not finish the movement by curling your wrists inward; keep the palm and forearm line straight.
Pulling the elbows backward
Do not drive your upper arms behind you as the bar approaches your thighs; reach the bottom using elbow extension alone.
Returning too far upward
Do not pull the bar to your chest and lift your elbows; bend only as far as you can maintain upper-arm stability.
Locking out harshly
Do not snap your elbows backward at the bottom; stop with controlled contraction instead of hanging on the joint.
Frequently asked questions
Triceps Pushdown: why is “Swinging the upper arms” a mistake?
Do not lower the bar by moving your elbows back and forth; shoulder movement reduces the actual load on triceps extension.
Triceps Pushdown: why is “Pressing with the torso” a mistake?
Do not lean over the bar and push with your body weight; use elbow extension from a balanced stance.
Triceps Pushdown: why is “Bending the wrists” a mistake?
Do not finish the movement by curling your wrists inward; keep the palm and forearm line straight.
Triceps Pushdown: why is “Pulling the elbows backward” a mistake?
Do not drive your upper arms behind you as the bar approaches your thighs; reach the bottom using elbow extension alone.
Triceps Pushdown: why is “Returning too far upward” a mistake?
Do not pull the bar to your chest and lift your elbows; bend only as far as you can maintain upper-arm stability.
Triceps Pushdown: why is “Locking out harshly” a mistake?
Do not snap your elbows backward at the bottom; stop with controlled contraction instead of hanging on the joint.
What should I focus on when doing Triceps Pushdown?
Keep your upper arms beside your torso. Align your wrists beneath the bar. Do not press from your shoulders. Do not lean your body weight onto the bar. Finish the bottom position under control. Do not let your elbows drift forward on the return.
Related exercises
- Band Triceps Pushdown
- Overhead Cable Triceps Extension
- Chest Dip
- Decline Push-up
- Dumbbell Triceps Kickback
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.