Triceps Pushdown Machine
Muscles worked: Triceps.
How to do it
- Sit with the pads across your upper arms and take the handles.
- The elbow is the only joint that moves - set everything else first.
- Extend the arms to a full lockout.
- Squeeze the triceps hard at the bottom.
- Resist the way back up until the forearms return to the start.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Seated with the pads on your upper arms - the elbow is the only joint moving
- Full lockout, then resist the way back up
Logging it
IronPack suggests working in the 10 to 15 rep range, progressing in 5 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Dips - chest, triceps
- Triceps Pushdown - triceps
- Overhead Triceps Extension - triceps
- Skullcrusher - triceps
Track the triceps pushdown machine properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StoreFree download, iPhone. Available worldwide on the App Store.
Steps, cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-08-16.