Triceps Pushdown
The Triceps Pushdown is a beginner cable machine exercise that works the Triceps. Follow the steps below.
Target musclesTriceps
EquipmentCable Machine
LevelBeginner
How to do the Triceps Pushdown
- 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.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
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Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.