Tricep Pushdown

How to perform the Tricep Pushdown

1. Stand close enough to the cable that the working arm starts with the upper arm vertical and the elbow pinned at the side.
2. Grip the attachment with the elbows tucked tight to the ribs; this is the anchor for the whole set.
3. Extend the elbow to drive the attachment down, keeping the upper arm absolutely still — no shoulder flexion to push the cable.
4. Lock out the elbow at the bottom and briefly squeeze the triceps, then return the attachment under control to a fully bent elbow.
5. Resist the urge to lean over the cable; the lift should be elbow extension, not a body-driven press.

Suggested working range: 10–15 reps. Default progression: double progression.

Common mistakes

• •Letting the upper arms drift forward and turning the lift into a chest-driven push.
• •Going so heavy that the torso has to lean over the cable to extend the elbow.
• •Flaring the elbows out to the sides instead of pinning them to the ribs.
• •Rebounding out of the bent-elbow position instead of controlling the eccentric.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.