Triceps Pressdown
Complete guide to Triceps Pressdown. Learn proper form, technique, and execution. Targets Triceps — Lateral Head, Medial Head, Long Head. Requires cable. Step-by-step instructions and expert tips.
How to Perform Triceps Pressdown
Attach a straight bar to the high pulley of a cable machine and grab it with an overhand grip.
Stand tall facing the machine with your elbows tucked at your sides.
Engage your abs and take a breath.
Push the bar downward until your arms are fully extended, squeezing your triceps at the bottom and exhale.
Slowly allow the bar to rise back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |