Tricep pushdowns are an isolation exercise focused on developing the triceps. This exercise is suitable for both beginners and experienced athletes due to its simplicity and the ability to control the range of motion.
This exercise is performed using a cable machine.
The athlete stands in front of the upper pulley and, holding the handle, pushes the arms down, emphasizing the load on the triceps. Depending on the type of handle and the position of the elbows, the intensity of the load can vary.
Muscles engaged during tricep pushdowns
Triceps (three-headed muscle of the arm): the primary muscle involved in the movement.
Forearms: involved in holding the handle.
Stabilizing muscles: the core and lower back help maintain a stable body position.
Technique for performing tricep pushdowns
Starting position:
- Stand facing the cable machine and secure the handle of the upper pulley.
- Grip the handle with an overhand grip (palms down).
- Feet shoulder-width apart, torso slightly leaning forward.
- Elbows tucked into the body, forearms pointing forward.
Tricep pushdown:
- Extend the elbows, straightening the arms downwards.
- At the bottom point, fully contract the triceps, but do not lock the elbows.
Return:
- Slowly bend the elbows, returning the handle to the starting position.
- Keep the elbows stationary, avoiding them moving outward.
Variations
With a straight bar: a classic option that emphasizes the entire tricep muscle.
With a rope handle: allows for a wider arm position at the bottom, increasing the range of motion and tricep activation.
With an underhand grip (palms up): places more emphasis on the long head of the tricep.
One arm: each arm works separately, helping to eliminate muscle imbalances.
Benefits
Isolated tricep work: the exercise allows focusing on tricep engagement.
Low joint stress: suitable for individuals with elbow or shoulder joint issues.
Controlled range of motion: the cable provides constant tension on the muscles.
Variety: different handles and grips allow changing the load on various parts of the triceps.
Suitable for all fitness levels: the ease of execution makes it versatile for beginners and experienced athletes.
Common mistakes and how to avoid them
Elbow movement: elbows may move forward or outward, reducing tricep isolation.
Keep elbows close to the body.
Too much weight: heavy weights may force the use of the body, reducing the load on the triceps.
Choose a weight that allows performing the exercise without jerking.
Incomplete range of motion: reduces the effectiveness of the exercise.
Fully extend and flex the arms.
Jerking and momentum: abrupt movements can lead to injury.
Move smoothly, controlling the entire process.
Hunched back: creates unnecessary tension in the lower back.
Keep the back straight, slightly leaning forward.
Tips for beginners
Start with a light weight: this will help focus on technique.
Focus on tricep work: avoid using momentum or body movement.
Use mirrors: monitor elbow and back position.
Don’t rush: slow and controlled repetitions increase effectiveness.
Comparison with other tricep exercises
French press: allows using more weight but requires more technique.
Narrow grip bench press: develops the triceps but also engages the chest muscles.
Tricep pushdowns: easily performed, allow isolating the triceps and minimizing joint stress.
