Tricep Pushdown
Also known as: Triceps Pressdown, Pushdown, Cable Tricep Extension, Triceps, Triceps Pushdown, Cable Tricep Pushdown
Muscles worked: Triceps
How to do it
- 1
Stand facing a high cable with a straight bar attached.
- 2
Grip the bar with an overhand grip, hands about shoulder width, elbows tucked to your sides.
- 3
Start with forearms roughly parallel to the floor—upper arms stay still.
- 4
Press the bar straight down until your arms are almost straight.
- 5
Pause briefly and squeeze your triceps.
- 6
Let the bar rise under control until forearms reach about 90°.
- 7
Repeat for reps, keeping elbows pinned the whole time.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-5 | 3-6 | 2-4 min |
| Muscle growth | 3-4 | 8-12 | 1.5-2.5 min |
| Endurance | 2-3 | 15+ | 1-1.5 min |
Tricep Pushdown FAQ
What muscles does the Tricep Pushdown work?
The Tricep Pushdown primarily works the Triceps.
What are the best sets and reps for the Tricep Pushdown?
It depends on the goal: 3-5 sets of 3-6 reps for strength, 3-4 sets of 8-12 for muscle growth, or 2-3 sets of 15+ for endurance. Progress the weight or reps over time; that's what drives the adaptation.
What is a good Tricep Pushdown?
There is no single number: a good Tricep Pushdown depends on your bodyweight and sex. That is why Liftoff sets the standard with ranks: every logged set earns a strength rating from 1 to 1000, adjusted to your build, and a rank from Wood to Olympian on this lift.
Track your Tricep Pushdown in Liftoff.
Log your sets, watch your estimated 1RM climb, and earn a rank on this lift.
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