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Exercise Description |
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Main Target Muscles |
Triceps |
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Secondary Target Muscles |
Upper body |
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Workout Type |
Strength Training |
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Gym Gear |
Cable machine |
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Fitness Level |
Advanced |
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Compound/Isolated |
Isolated |
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Power Move |
Pull |
Target Muscles: Triceps
Triceps Pushdown Overview
Triceps pushdown is a specific exercise that helps develop stronger and bigger triceps. The exercise requires a cable machine or a resistance band. It is a versatile move that helps you get the triceps you have always dreamt of.
Triceps pushdown works on all the heads of triceps brachii. The exercise engages your core, shoulder, and back. It is necessary to learn the technique properly to gain the most out of this exercise. Start with a smaller weight if you are new to the exercise and increase it gradually, depending on your strength level.
How to Do It
- Stand in front of the cable machine and use the pin on the machine to set a weight that you are comfortable with.
- Hold the cable bar with your hands with an overhand grip.
- Set the bar at your chest level. Your feet should be slightly wider than shoulder-width apart, and elbows tucked to the side.
- Engage your core, and while inhaling, push the cable bar below until your elbows are extended.
- Your elbows should be in a locked position and close to the body.
- Bend your knees a little while pushing down.
- Avoid leaning forward at this point and keep your back straight without any arch.
- Return to the starting position in a controlled manner.
Triceps Pushdown Tips
- Never lean forward while you are at the top of the movement. Be mindful of keeping your back straight.
- Your elbows should be by your side the entire time. Avoid flaring out of your elbows.
