Triceps Pushdown

In this lesson, you will learn how to do triceps pushdowns. The triceps pushdown is one of the most popular triceps exercises and is performed on a high pulley machine. You can use a straight bar, a rope attachment, or a V-bar grip. Make sure you keep your elbows still and your arms parallel. Only your forearms should move. Find more triceps exercises on the weight training main page.

Execution

  • Stand with one leg forward and lean slightly forward.
  • Your back should be straight or slightly rounded, and your abs should be slightly contracted. Don’t hollow your back.
  • Align your upper arms vertically and your forearms parallel to the floor.
  • Grasp the handle with your palms facing down and your thumbs on top.
  • Push the handle down while exhaling slowly.
    • Push until your arms are fully extended.
    • Make sure your elbows don’t move; only your forearms should move.
    • Squeeze your triceps at the end of the movement.
  • Slowly return to the starting position and inhale.

Advice

  • Always keep your arms parallel.
  • The upward motion should be slightly slower than the downward motion.
  • Do 8 to 12 repetitions and stretch your triceps between sets.
  • I personally like doing supersets combining triceps pushdowns with bench dips or triceps push-ups.
  • Avoid this exercise if you have elbow problems.

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