Tricep Pushdown Exercise: Pushing Your Limits

Tricep Pushdown Exercise
Tricep Pushdown Exercise
Image Credit: Scott Herman Fitness (see video below)

If you’re looking for a powerful exercise to strengthen your triceps and improve your upper body strength, the tricep pushdown is a fantastic option.

This exercise is popular among fitness enthusiasts and bodybuilders alike, as it is an effective way to tone and sculpt the triceps muscle.

In this article, we will explore the benefits of the tricep pushdown, what body parts it targets, the equipment needed, proper form and technique, common mistakes to avoid, and how to integrate it into your workout routine.

Benefits of the Tricep Pushdown Exercise

The tricep pushdown is an excellent exercise for building strength and definition in your triceps muscles. This exercise can help to increase overall upper body strength, improve muscular endurance, and even enhance athletic performance.

By strengthening the triceps, you can improve your ability to perform other upper-body exercises, such as push-ups and bench presses.

What Body Parts are Impacted by the Tricep Pushdown Exercise?

The tricep pushdown exercise targets the triceps brachii muscles in the upper arm, but it also engages the anconeus and lateral head of the triceps. By working these muscles, you can develop a more defined and toned upper arm area.

Equipment You Need to do the Tricep Pushdown Exercise

To perform the tricep pushdown, you will need a cable machine with a rope attachment or a straight bar attachment. You may also want to use a weightlifting belt to support your lower back during the exercise.

It’s important to select a weight that is appropriate for your strength level and that you can maintain proper form while lifting.

Steps for Doing the Tricep Pushdown Exercise

Here are some detailed steps on how to perform the tricep pushdown exercise with proper form:

Step 1: Attach a rope or straight bar attachment to the cable machine at the top.

Step 2: Stand facing the cable machine with your feet shoulder-width apart.

Step 3: Grasp the rope or straight bar with an overhand grip.

Step 4: With your arms fully extended, bring the rope or straight bar down towards your thighs while keeping your elbows tucked in at your sides.

Step 5: Pause for a moment at the bottom of the movement before slowly returning to the starting position.

This video shows how to complete this exercise.

Mistakes to Avoid while doing the Tricep Pushdown Exercise

There are some common mistakes to avoid while performing the tricep pushdown exercise to get the most out of it. Here are a few to watch out for:

Using momentum: It’s important to keep the movement slow and controlled. Using momentum to lift the weight can result in ineffective form and reduced effectiveness.

Rounding your back: Keep your back straight throughout the exercise. Rounding your back can put unnecessary strain on your spine and lead to injury.

Lifting too heavy: It’s important to select a weight that is appropriate for your strength level and that you can maintain proper form while lifting. Lifting too heavy can lead to injury and ineffective form.


The tricep pushdown is a powerful exercise that can effectively target the triceps muscles in your upper arms. It’s a great exercise to include in your upper body workout routine and can help improve your triceps strength and overall endurance.

Don’t forget to add in other complementary exercises, such as dumbbell twists. Also, focus on the mind-muscle connection to ensure maximum effectiveness of the tricep pushdown.

So, head to the cable machine, attach the rope or straight bar, select an appropriate weight, and get started on your journey to stronger triceps.

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