Triceps Pushdown/Extension Guide
- Exercise Type: Isolation - focuses on targeting and isolating specific muscle groups, allowing for targeted muscle development.
- Targeted Muscle Groups:
How to perform?
Tricep Pushdowns are one of the best exercises for building the back of the arm. EMG tests show that rope pushdowns are effective in both peak and mean score readings. Researchers have found that cable push-downs activated the lateral head of the triceps more than skull crushers or kickbacks.
Steps to perform:
- Set up a cable machine with a straight bar attachment at the high pulley.
- Stand facing the machine with feet shoulder-width apart.
- Grasp the bar with an overhand grip, hands shoulder-width apart.
- Keep your elbows close to your body and add a slight bend in your knees.
- Exhale as you push the bar down, fully extending your elbows.
- Focus on contracting your triceps at the bottom of the movement.
- Inhale as you release the bar, allowing it to return to the starting position.
Variations
Rope Triceps Extension/Pushdown
isolationCable Lying Triceps Extension
isolationDumbbell Tricep Extension
isolationLying Dumbbell Triceps Extension
isolationOne-Arm Dumbbell Triceps Extension
isolationOverhead Cable Triceps Extension
isolationOverhead Rope Triceps Extensions
isolationRing Tricep Extension
isolationRope Triceps Extension/Pushdown
isolationSeated EZ-Bar Tricep Extension/Press
isolationRope Triceps Extension/Pushdown
isolationCable Lying Triceps Extension
isolationOverhead Rope Triceps Extensions
isolationOverhead Cable Triceps Extension
isolation
Similar Exercises
Banded Booty Band Donkey Glute Kicks
isolationBand Pushdown
isolationBench Cable Crossover
isolationBench Dips
isolationBodyweight Bent Over Glute Kickbacks
isolationCross Cable Triceps Extension
isolationCross Crunches
isolationDecline Dumbbell Skull Crushers
isolationDecline EZ-Bar Skull Crushers
isolationEZ-Bar Skull Crushers
isolationFeet Elevated Bench Dips
isolationIncline Lying Dumbbell Triceps Extension
isolationMachine Triceps Pushdown
isolationOverhead Machine Extension
isolationReverse EZ-Bar Skull Crushers
isolationSeated Overhead Dumbbell Extension
isolationSingle-Arm Cable Kickbacks
isolationStanding Overhead Dumbbell Extension
isolationStraight-Bar Triceps Pushdown/Extension
isolationTricep Kickbacks
isolationCalifornia press (Ez-bar skullcrusher to close grip press)
compoundClose Grip Bench Press
compoundClose Stance Push-Ups
compoundDecline Bench Press
compoundDecline Machine Chest Press
compoundDips
compoundFat Grip Close-Grip Bench Press
compoundPush-ups
compoundRing Dips
compoundWeighted Dips
compoundWide Stance Push-Ups
compoundPlank Back And Forth
isometric