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Arms · Cable machine

Tricep pushdown: form, muscles and sets

The pushdown is the safest way to load the triceps hard, which is why it belongs at the end of every pressing day.

Muscles worked: Triceps lateral head, Triceps medial head, Triceps long head

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How to do it

  1. Set the cable at upper chest height and take a rope or straight bar.
  2. Stand a half step back, hinge slightly, and pin the elbows to your sides.
  3. Push down until the arms are fully straight, spreading the rope at the bottom.
  4. Hold the lockout for a second — that is where the lateral head works hardest.
  5. Let the bar rise only until the forearms reach parallel, then drive again.

Mistakes to avoid

  • Elbows drifting forward and back, which turns it into a shoulder press.
  • Leaning over the bar so bodyweight does the work.
  • Stopping short of lockout and losing the strongest part of the range.

Sets and reps

GoalPrescription
Size3–4 sets of 10–15 reps, 60s rest
Strength carryover4 sets of 8 with a hard 2-second lockout
FinisherOne drop set after your last pressing movement

Swaps and alternatives

  • Overhead rope extension — Biases the long head with a stretch.
  • Close-grip bench press — Heavier, more pressing carryover.
  • Bench dip — No cable needed at home.

Common questions

What people ask about tricep pushdown

This guide covers tricep pushdown form, how to do tricep pushdowns correctly, tricep pushdown muscles worked, tricep pushdown sets and reps for muscle growth, cable machine triceps lateral head exercise and the swaps to run when a rack or bench is taken.

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