Triceps Pushdown
Muscles worked: Triceps.
How to do it
- Attach a straight or angled bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width.
- Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor.
- Using the triceps, bring the bar down until it touches the front of your thighs and the arms are fully extended perpendicular to the floor.
- After a second hold at the contracted position, bring the bar slowly up to the starting point.
- Repeat for the recommended amount of repetitions.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Elbows pinned to your sides
- Full lockout, control the return to 90°
Logging it
IronPack suggests working in the 8 to 12 rep range, progressing in 2.5 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
- Overhead Triceps Extension - triceps
- Skullcrusher - triceps
- Close-Grip Bench Press - triceps
Track the triceps pushdown 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. Currently on the New Zealand App Store, wider rollout to follow.
Photos and steps: free-exercise-db (public domain). Cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-07-17.