Exercise / Triceps

Triceps Push-down

The triceps push-down is a popular strength training exercise that targets the triceps muscles, which are located on the back of your upper arms. It’s a fundamental exercise for building triceps strength and definition and is commonly performed using a cable machine in most gyms.

How To do:


  1. Stand in front of a cable machine with a high pulley attachment. Grab the straight bar or rope handle with an overhand grip (palms facing down).
  2. Position your feet shoulder-width apart, and slightly bend your knees for stability. Keep your back straight, and engage your core throughout the exercise.
  3. Start with your elbows bent at your sides and your forearms parallel to the ground, pointing down towards the floor. This is the starting position.
  4. Engage your triceps and push the bar or handle down towards your thighs, fully extending your arms.
  5. Hold the fully extended position for a brief moment, focusing on squeezing your triceps.
  6. Slowly and in a controlled manner, let the bar or handle return to the starting position, keeping tension on the triceps.
  7. Complete the desired number of repetitions.

Tips for performing the triceps push-down:

  • Keep your upper arms stationary throughout the exercise; only your forearms should move.
  • Avoid using momentum or swinging your body during the movement.
  • Maintain a stable stance with your feet grounded for balance and stability.
  • Control the weight throughout the entire range of motion, both during the downward and upward phases.
  • Breathe naturally, exhaling as you push the bar or handle down and inhaling as you return to the starting position.

Push-Down Benefits

Triceps Strengthening: The primary focus of this exercise is to target and strengthen the triceps muscles, which are essential for arm extension and pushing movements.

Muscle Definition: As the triceps become stronger and more toned, your arms’ overall appearance will improve. Well-developed triceps add definition to your arms, giving them a more sculpted and aesthetically pleasing look.

Improved Pushing Strength: Strengthening the triceps through triceps push-downs can enhance your pushing strength in various exercises, such as push-ups, bench press, and overhead presses.

Joint Stability: During the exercise, your elbow joint is engaged and stabilized, which can help improve joint stability and potentially reduce the risk of injuries in the elbow region.

Versatility: The triceps push-down is a versatile exercise that can be easily incorporated into your upper body or arm-focused workout routine.

There are a few variations on the tricep pushdown

Rope Push-down: When you grip the triceps rope, your hands should be in a neutral position, meaning your palms will face each other.

V-Bar Tricep Pushdown: It is a type of push-down made with a V-bar handle.

Reverse Grip Tricep Pushdown: Is done by grabbing the bar attachment with your palms facing up.

Push-Down Muscles Worked

Target - Triceps
triceps muscle worked 1