What muscles does Triceps Pushdown work?

The Triceps Pushdown primarily targets the Triceps, specifically the Lateral Head, Medial Head, Long Head.

How often should I do Triceps Pushdown?

For optimal results, include Triceps Pushdown in your routine 1-2 times per week, allowing at least 48-72 hours of recovery between sessions targeting the same muscle groups. Adjust frequency based on your training experience, recovery capacity, and overall workout program.

What equipment do I need for Triceps Pushdown?

To perform Triceps Pushdown, you will need cable. Make sure to select appropriate weight and equipment that allows you to maintain proper form throughout the exercise.

Is Triceps Pushdown suitable for beginners?

Yes, beginners can perform Triceps Pushdown with proper instruction and appropriate modifications. Start with lighter resistance or bodyweight variations, focus on mastering proper form, and gradually increase intensity as your strength and technique improve.

Can I do Triceps Pushdown at home?

Triceps Pushdown requires cable, which is typically found in a gym setting. However, you may be able to adapt the exercise with alternative equipment available at home.

Triceps Pushdown

Learn how to do the Triceps Pushdown with proper form, setup, and execution.

This cable movement primarily targets triceps, including lateral head, medial head, long head.

How to Perform Triceps Pushdown

1
Attach a straight bar or rope to the high pulley of a cable machine and grab it with both hands.
2
Stand tall facing the machine with your elbows tucked at your sides.
3
Engage your abs and take a breath.
4
Push the bar or rope downward until your arms are fully extended, squeezing your triceps at the bottom and exhale.
5
Slowly allow the weight to rise back to the starting position and breathe in.
6
Repeat for the desired number of repetitions.

Training Guidelines

The targets below are general guidelines. Adjust volume and intensity based on your experience, recovery, and goals. If you track effort, aim for most working sets around RPE 7–9.