← EXERCISE LIBRARYStrength
Triceps Pushdown
A cable extension with constant tension and no load on the elbow at the stretched position. A joint-friendly high-rep finisher at 12-15 reps after heavy pressing.
- 01Set the pulley to just above head height and attach a bar or rope.
- 02Stand close, take the handle, and tuck the elbows to the sides.
- 03Lean forward very slightly and brace the trunk.
- 04Extend the elbows until the arms are straight, spreading the rope if using one.
- 05Return under control until the forearms pass parallel without letting the elbows drift.
- 01Only the forearms move.
- 02Elbows stay at the ribs.
- 03Squeeze at the bottom for a beat.
- 01Elbows travelling forward and back — the lats and shoulders start pressing and the triceps do less each rep.
- 02Leaning body weight over the bar — the stack moves, the muscle does not.
- 03Stopping short of straight arms — the lockout is where the triceps are most fully shortened.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.