Muscles Worked
Learn more in the Triceps training guide →
Primary
Triceps
Highlighted muscles
How To Perform
- 1 Attach a bar to the high cable. Stand facing the machine.
- 2 Grip the bar with an overhand grip, elbows tucked to your sides.
- 3 Push the bar down until arms are fully extended, squeezing the triceps hard.
- 4 Return to the start — elbows at 90 degrees — under control.
Form Cues
- ✓ Keep elbows pinned to your sides throughout — if they drift forward, the weight is too heavy.
- ✓ Achieve full arm extension on every rep.
- ✓ The movement should only occur at the elbow joint.
Common Mistakes
- ✗ Letting elbows flare out or travel forward during the pushdown.
- ✗ Not reaching full lockout at the bottom.
- ✗ Leaning too far forward to generate momentum.
💡 Professor Splits Says:
Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Cable Tricep Pushdown, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.
Exercise Alternatives
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Where This Exercise Fits
FAQ
How many sets of Cable Tricep Pushdown should I do?
3 sets of 10–15 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for triceps. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Cable Tricep Pushdown target?
Cable Tricep Pushdown primarily targets the Triceps.
Is Cable Tricep Pushdown good for beginners?
Cable Tricep Pushdown is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?
For Cable Tricep Pushdown, 60–90 sec of rest between sets is recommended. Isolation exercises can typically use shorter rest periods (45–90 sec) to maintain the pump and time efficiency.