To do a machine triceps pushdown, set the pulley high, tuck your elbows, and press the handle down without swinging your torso. It targets the triceps most. The most common mistake is letting the elbows drift forward, so keep them pinned to your sides and use a lighter weight. Progress by adding reps with the same elbow position, then add a small weight increase.
Step-by-step form
- Set up: Set the pin and attach a straight bar handle.
- Brace: Stand tall with feet hip width and elbows at your sides.
- Initiate: Take a small step back to keep tension on the cable.
- Main rep path: Press the bar down until elbows are straight.
- Hardest point: Pause with triceps tight and shoulders down.
- Finish: Return to the start with a 2-3 second lowering.
- Reset: Re-brace and repeat with the same stance.
Who this variation is for
This is a great starter triceps exercise when you want clear cues and low balance demands.
- Best fit: Beginners learning how to isolate the triceps
- Not ideal when: Elbow pain shows up even at light loads
- Better option if not ideal: Rope pushdown with lighter weight
Setup and equipment
Keep the same stance and elbow position each set for consistent reps.
- Setup position: Feet hip width, chest tall, elbows pinned
- Equipment setup checks: Pulley high, bar centered, pin secure
- Start load/resistance: A load you can control for 10-15 reps
- Bracing and breathing plan: Inhale before the press, exhale at lockout
Muscles worked and movement pattern
This is elbow extension with a fixed upper arm. You should feel the triceps, not the shoulders.
| Role | Muscles |
|---|---|
| Primary | Triceps |
| Secondary | Forearms |
| Stabilizers | Core, shoulders |
At a glance
- Variation: Machine triceps pushdown
- Best for: Learning strict triceps reps
- Primary muscles: Triceps
- Equipment: Cable machine, straight bar
- Difficulty: Beginner
- Primary goal: Hypertrophy
How to check your form
- Elbows stay pinned to your sides.
- Shoulders stay down and back.
- Wrists stay neutral, not bent back.
- Lowering is slow and controlled.
- Torso stays still, no rocking.
Beginner mistakes and quick fixes
| Mistake | Why It Happens | Fix |
|---|---|---|
| Elbows drift forward | Load is too heavy | Drop the load and pin elbows to ribs. |
| Leaning over the bar | Trying to move more weight | Stand tall and use a lighter pin. |
| Bending wrists back | Grip is too loose | Keep wrists straight and squeeze the bar. |
What you should feel
- At the start of each rep: Elbows tight to ribs, cable taut
- During lowering or lengthening: Triceps stretching under control
- During the hardest point: Triceps working, shoulders quiet
- At lockout or finish: Elbows straight without shoulder shrug
- If you feel joint pain: Reduce load and shorten the range slightly
Regressions (Easier Versions)
- Lighter pin weight with slower tempo
- Rope pushdown using a shorter range
Progressions (Harder Versions)
- 1-second pause at lockout each rep
- Add 2.5-5% load once all sets hit top reps
Alternatives by Equipment
| Alternative | When to use it | Why it helps |
|---|---|---|
| Rope pushdown machine | When wrists or elbows feel cranky | Allows a more natural wrist path |
| Barbell skullcrusher | When you want a bench variation | Emphasizes triceps stretch |
| Dumbbell overhead extension | When you want longer range | Adds more shoulder flexion |
How many sets and reps for beginners
Keep reps smooth and stop 1-2 reps shy of failure so elbows stay happy.
For Strength
- Sets: 3-4
- Reps: 6-10
- Rest: 90-150 sec
- Frequency: 1-2x/week
- Progression rule: Add 1-2 reps before adding load.
For Muscle Growth
- Sets: 3-4
- Reps: 10-15
- Rest: 60-90 sec
- Frequency: 2-3x/week
- Progression rule: Add reps to the top of the range, then add load.
For Skill / Return to Training
- Sets: 2-3
- Reps: 8-12
- Rest: 60-90 sec
- Frequency: 2x/week
- Progression rule: Slow the lowering phase before adding reps.
4-week example progression
| Week | Sets x reps | Load or difficulty target | Goal |
|---|---|---|---|
| 1 | 3 x 12 | Light load | Learn elbow position |
| 2 | 3 x 14 | Same load | Add controlled reps |
| 3 | 4 x 10 | Slightly heavier | Keep elbows pinned |
| 4 | 4 x 12 | Same load | Stable tempo and lockout |
Checklist before your first set
- Confirm setup height/position: Pulley high, bar centered, elbows pinned.
- Confirm breathing/bracing plan: Stand tall, ribs down, exhale at lockout.
- Confirm target rep range before first set: Pick a load for 10-15 clean reps.
Safety and Contraindications
This should feel like elbow extension without sharp pain. Stop if the elbow joint feels pinchy or unstable.
- Stop the set if: Sharp elbow pain or numbness appears.
- Use caution if: You have a recent elbow or shoulder flare-up.
- Safer substitutions: Rope pushdown, lighter load, shorter range.
FAQs
Is the machine triceps pushdown beginner-friendly?
Yes. It is stable and easy to load, which makes it great for learning elbow position.
How heavy should I start?
Use a load you can control for 10-15 reps without leaning forward. If elbows drift, it is too heavy.
Should I lock out at the bottom?
Finish with straight elbows but do not snap them. Keep tension in the triceps.
How often should I train pushdowns?
Most beginners do well with 2 sessions per week, keeping one day lighter.
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