Tricep Pushdown (Bar)

Which muscles does it train?

Equipment needed

How to perform it

Isolation work is usually trained in a higher rep range: 2 to 4 sets of 10 to 15 reps with 45 to 90 seconds of rest, performed under control.

Execution and technique cues

• Stand facing the cable machine, grasp the straight bar with an overhand grip at chest height, and pull your shoulders down.
• Pin your elbows to the sides of your torso and maintain a slight forward lean from the hips.
• Push the bar down by extending your elbows, keeping your upper arms completely still throughout the movement.
• Contract the triceps fully at the bottom of the movement, then return the bar under control to chest height.

Common mistakes

• Allowing the elbows to flare out or move forward during the press.
• Using momentum from the shoulders and upper body to push the weight down.
• Letting the wrists bend backward under the load.

Frequently asked questions

Should I use a straight bar or an angled EZ-bar for this exercise?

A straight bar allows for maximum loading and direct force transmission, while an angled EZ-bar can reduce strain on the wrists if you experience discomfort.

How high should the hands go on the eccentric phase?

Allow the hands to rise until the forearms form a slightly less than ninety-degree angle with the upper arms, stopping before the elbows shift forward.

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