Cable Triceps Pushdown

How to perform it

1. 1Preparation and positioning. Adjust the seat, pad, pulley, handle, and starting range so the working joints align comfortably. Secure attachments and keep the body out of the cable/lever path.
2. 2Starting position. Hold the handle with the upper arm in the prescribed position and elbow flexed to the chosen start.
3. 3Concentric phase. Extend the elbow while keeping the upper arm and trunk quiet.
4. 4End position / lockout. Finish at controlled elbow extension without snapping or forceful hyperextension.
5. 5Eccentric phase. Return under control to the same pain-free start marker, maintaining handle alignment and preventing the stack from crashing.
6. 6Breathing and bracing. Exhale through the shortening/pressing phase and inhale during the controlled return while keeping the torso supported.
7. 7Valid rep. A rep uses the same setup and range, keeps the stack controlled, and contains no torso lift, shoulder roll, momentum, or unplanned assistance.

Common mistakes

• Moving the trunk instead of the target joint

  Fix: Reduce the load and keep the torso and prescribed upper-arm position fixed.

• Changing the elbow angle

  Fix: Set a small, consistent bend—or the defined flexion angle—and preserve it through the rep.

• Shrugging to gain range

  Fix: Keep the neck long and stop where the shoulder/scapular path remains controlled.

• Dropping the eccentric

  Fix: Return to the same start marker slowly without letting the stack or weight take over.

Safety

• Adjust the machine to the user, verify the selector pin/attachment and safety stops, and keep hands, clothing, and other people clear of the moving lever, cable, and stack.
• Choose a load, range, and setup that permit a controlled return or exit; stop the set rather than compensating through sharp or progressively worsening symptoms.

Progressions & alternatives

• regressionBand Triceps Pushdown— Reduce strength, balance, or coordination demand while rehearsing the key pattern before returning to Cable Triceps Pushdown.
• progressionSingle-arm Cable Triceps Pushdown— Increase load, range, instability, or skill demand after Cable Triceps Pushdown is repeatable through the planned volume with reserve and no technique drift.
• alternativeClose-grip Press— Train a similar primary pattern with a different stability, equipment, or joint-loading profile when Cable Triceps Pushdown is impractical or poorly tolerated.