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How to Properly Perform Triceps Push Downs

Updated on January 14, 2017

Triceps push downs are generally a gym favorite. You can see by the many people that perform this type of exercise every time your in the gym working out near the machines. It is great for targeting the triceps and by changing to a different grip or stance you can emphasize either the long head, lateral head, or medial head.

With a bar

1. First begin by facing the machine and with your hands on the bar or rope and bring your elbows in so they are against your sides

2. This exercise is best performed with a over hand grasp on the bar.(Palms facing down)

3. Check your form. Is your shoulders back and down, with your chest up? Basically just watch your posture.

4. Inhale and straighten your arms as you resist the weight as you push down. While this is being done your elbows still remain at your side.

5. As you complete the movement exhale and return your arms back to start position

6. Of course, repeat and perform as many sets as needed based on your goals and objectives

Triceps Muscle
Triceps Muscle | Source

Using a rope

The above describes a cable push down with a over hand grasp on a bar. To perform the exercise with a rope attachment the above is the same except of course your hand placement is slightly different. With a rope you grab the rope with your palms facing each other. Then as you separate the rope and your hands move farther away from each other your palms will naturally face down.· The great thing about this rope method is the feeling it gives to your lateral head of the triceps


  • Try to keep a nice posture throughout these movements and inhale as you straighten your arms
  • You can use a underhand grip for this movement. Doing this works the medial head
  • This exercise is good for beginners. However more advance people can use more weight to perform the exercise. When using more weight be sure to lean forward slightly at the waist for more stability.
  • These exercises also work the smaller Anconeus. It’s near the lower part of the elbow. So if you feel some soreness there, that is probably why.

Always work at your limits and stay motivated.

Tricep Cable Pushdown


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    • profile image


      7 years ago

      Thanks for the tips, mostly to the video. Many people do exercises but they do not know that there are right process or right way to do it. This will help educate others.

    • Sean Evans profile imageAUTHOR

      Sean Evans 

      7 years ago from GTA

      @Maddot Thanks for the vote of it being useful

    • maddot profile image


      7 years ago from Northern NSW, Australia

      Thanks for all the info..It's great to be given actual instructions on how to do the exercises..well done


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