The tricep push down is a staple isolation exercise using a cable machine to target the triceps brachii for building arm size, strength, and definition. Also known as cable pressdown, this movement provides constant tension throughout the range of motion, making it highly effective for all three heads of the triceps while minimizing involvement from other muscles.
Ideal for beginners and advanced lifters, proper form ensures maximum activation and helps prevent elbow strain.
This guide covers the essentials: an overview of the tricep push down, detailed step-by-step instructions on correct execution with a straight bar or rope attachment, and practical tips to optimize performance. Add this exercise to your arm or push workouts for noticeable triceps growth.
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Exercise Description |
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Main Target Muscles |
Triceps |
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Secondary Target Muscles |
None |
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Workout Type |
Strength |
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Gym Gear |
Cable |
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Fitness Level |
Beginner |
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Compound/Isolated |
Isolation |
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Power Move |
Push |
Target Muscle: Triceps
Tricep Push Down Overview
This is a variation of the cable extension exercise that is popularly known to build tricep muscles. The exercise engages your core, shoulders, and back which builds overall strength to improve your athletic performance.
If you want to enhance your endurance level, then this exercise ensures you build it adequately. Individuals also require isolation in order to perform this exercise properly. This is a fundamental skill that proves to be beneficial in performing many other exercises.
How to Do Tricep Push Down
- Attach the bar to the stack as high as possible.
- Grab the bar and hinge your hips forward a little. Keep the grip pronated i.e., facing down and hinge your hips.
- Extend the elbows, flex the triceps and pull the handle down till you feel your elbows almost locked.
- Slowly return back to the start position.
- Repeat for the desired number of reps.
Tricep Push Down Tips
- Do not lock your elbows out completely. This is important if you want to maintain tension in your triceps.
- Your elbows should not move in front of your body as you extend towards the bottom of the movement. This would hurt your elbow joints terribly.
- Your shoulder blades should not tilt as you stretch your elbows.
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