beginnerisolationopen-chainSource-checked

Triceps Pushdown

Also called: Cable pushdown

Joints / actions: Elbow joint (humeroulnar joint) (extension)

Plane: sagittal

Equipment: cable-machine

What it is

Standing at a high cable with a bar or rope attachment, pushing the handle down by straightening the elbows, then returning with control.

Isolates the triceps brachii for elbow extension.

Stand facing a high cable, gripping the attachment with elbows bent and tucked close to the torso.

Keeping the upper arms still against the torso, push the handle down by straightening the elbows fully.
Pause briefly at full extension without locking out forcefully.
Return under control to the starting bent-elbow position.

Exhale as you push down; inhale as you return.

"Elbows pinned to your sides, extend fully, control the return."

Letting the elbows drift away from the torso or flare outward; using the shoulders/body weight to help push; not controlling the return phase.

Use a lighter load or a band instead of a cable stack.

Increase load, or add a pause at full extension.

Overhead triceps extension, dips, close-grip bench press.

Anyone building triceps strength and size as an accessory to pressing movements.

Those with elbow pain during extension should reduce load or range and check technique.

Keeping the shoulder and torso still isolates elbow extension, directly and efficiently loading the triceps brachii across all three of its heads.

⚠ Safety note

Keep the movement isolated to the elbow; avoid leaning the whole body into the movement to move more weight.

“The triceps brachii is the prime mover of elbow extension.”

Anatomy and Physiology 2e — OpenStax, Rice University · Ch. 11.5 Muscles of the Pectoral Girdle and Upper Limbs

Peer-reviewed textbook · License: CC BY-NC-SA 4.0 · Last checked 2026-07-19