Tricep Pushdown
The Tricep Pushdown primarily works the Triceps (Lateral Head), Triceps (Long Head), Triceps (Medial Head), with secondary activation of the Anconeus and stabilizer support from the Rectus Abdominis, Transverse Abdominis. It is a cable isolation exercise at beginner difficulty.
The Tricep Pushdown is an beginner isolation exercise performed with cable, following a extension movement pattern. It primarily targets the Triceps (Lateral Head), Triceps (Long Head), Triceps (Medial Head), with secondary engagement of the Anconeus. This is a bilateral pushing movement, meaning both sides work together to generate force.
Cable tricep extension pushing bar downward with elbows at sides.
| Equipment | Cable |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Extension |
| Force | Push |
| Laterality | Bilateral |
| Primary | Triceps (Lateral Head), Triceps (Long Head), Triceps (Medial Head) |
| Secondary | Anconeus |
Muscles Worked
The Triceps (Lateral Head), Triceps (Long Head), and Triceps (Medial Head) are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Anconeus assists as a secondary mover, contributing to force production without bearing the primary load. The Rectus Abdominis, Transverse Abdominis act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Triceps (Lateral Head) (triceps)
- Primary Muscle Triceps (Long Head) (triceps)
- Primary Muscle Triceps (Medial Head) (triceps)
Secondary Muscles
Stabilizer Muscles
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
How to Perform
Preparation
- Attach appropriate handle to cable pulley.
- Grasp handle and face machine.
Execution
- Extend through full range of motion against resistance.
- Return to starting position under control.
- Repeat.
Comments
- Maintain control throughout movement to fully engage the Triceps (Long Head), Triceps (Lateral Head), Triceps (Medial Head).
Tips & Common Mistakes
- Fully extend through the range of motion to achieve peak muscle contraction.
- Avoid hyperextending the joint at end range — stop just short of lockout.
- Control the return to take full advantage of the eccentric stimulus.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Triceps (Lateral Head), Triceps (Long Head), Triceps (Medial Head)) and can be substituted based on your equipment or variation preferences.
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