How to Cable Tricep Pushdown, Variations Grips, Benefits

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How to Do Cable Tricep Pushdown (Proper Grips)

Cable Tricep Pushdown from the upper block – an isolating exercise is focused on working out the triceps muscle, giving the main load to the lateral bundle of the triceps muscle.

cable triceps pushdowns straight bar
cable crossover tricep pushdown


One of the most common mistakes I see among young athletes when doing a cable tricep pushdown with a straight bar is the wrong grip. Most have a tendency to bend the wrist at a 90-degree angle while pushing down which in turn.

How not the Losing effect from exercise on the targeted muscle group (triceps)?

  • Make sure that the palm stays aligned with the wrist in both directions and keep the movement slow and controlled in both directions.
  • Do not take too much weight, cable tricep pushdown is not a strength exercise, it is not the weight that is important here, but the technique of execution.
  • Always use the correct grip to avoid injuring your wrists.

How to Cable Tricep Pushdown – Execution Technique

  1. Stand in front of the simulator, grab the handle, and fasten it to the crossover, grip medium. The elbows are close to the body.
  2. Tilt your body forward slightly to shift the load onto your middle triceps bundle. Try not to hang too much weight so as not to lose balance, the best position of the legs is shoulder-width apart.
  3. Raise the handle of the crossover to chest level so that the elbows are bent about 45 degrees.
  4. Set the weight on the machine for executing with strength exercise 12-15 reps.
  5. While inhaling, lower the handle with triceps power, pressing from above, at the very bottom, hold for 1 second.
  6. Lower your arms completely and feel the tension in the triceps muscle.
  7. Slowly return the handle to its original position

3 Best Variations Triceps Pushdown Grips

How to Triceps Pushdown Grip
How to Triceps Pushdown Grip


1) Overhead Cable Extensions – Upper Block

Grips: Regular grip.

Muscles involved: Long, medial head of the triceps.

How to Do Cable Overhead Tricep Extension
How to Do Cable Overhead Tricep Extension

Overhead Cable Extensions work out the long and medial heads of the triceps better. The exercise is performed in the upper block.

  • Grasp the handle of the upper block with a regular grip from the bottom along the edges, then turn your back to the simulator.
  • Lean your body forward, and take a step with one foot forward – for stability, keeping your elbows as close to your head as possible.
  • Maintain shoulder position. The elbows are bent, the handle is closer to the back of the head.
  • Exhale: Extend the elbows fully, forward over the crown.
  • Inhale: Smoothly relax your muscles and move the rope handle behind your head while maintaining a tilt.
  • Perform with working weight 4×8-12 times.

| Read also How to Do Reverse Grip Tricep

2) Cable Tricep Pushdown One Hand – Upper Block

Grips: Bottom grip.

Muscles involved: Lateral triceps.

How to Cable Tricep Pushdown One Hand
How to Cable Tricep Pushdown One Hand


Cable Tricep Pushdown with a reverse grip with a special handle work at all triceps bundles, but more lateral, as well as the triceps tendon and ulnar muscle. This technique will allow you to work out in a concentrated manner on each hand separately, without helping the stronger side.

  • Stand facing the block, place your feet steadily, with one hand with a bottom grip, take a narrow handle for one hand.
  • Press the elbow of the working hand to the body, as in the rest of the options, the other hand on the belt.
  • Exhale: Extend the elbow completely, without twisting the hands, keeping in a straight line with the forearm.
  • Inhale: Relax and bend your elbow back to its original position.
  • Repeat 4×8-12 on each hand.

3) Reverse Overhead Cable Extension – Lower Block

Grips: Bottom grip.

Muscles involved: Lateral triceps.

How to Reverse Overhead Cable Extension
How to Do Reverse Overhead Cable Extension

In this case, it is necessary to take the rope to the lower block crossover. Exercise requires more stabilization of the weight, respectively, the arm muscle tension will be stronger.

No need to take huge weights, the block will pull the body back, the technique will be lost and the load on the spine will increase.
A good way to work out your triceps for professionals athletes.

  • Take the edges from the bottom block with both hands. Raising the handles over your head, turn the body with your back to the machine.
  • Step back with one foot for stability and tilt your body slightly.
  • Raise your arms above your head, keeping your elbows against your head. The brushes start moving from the back of the head.
  • Exhale: Extend your arms as much as possible, feeling the tension of the triceps.
  • Inhale: Slowly lower the ropes behind your head.
  • Perform with working weight 4×8-12 times.

| See also How to Do Rope Pushdown



Extending the arms on the block while standing is a relatively simple exercise that has a large number of variations.

Exercise cable tricep pushdown is recommended as a follow-up to the main triceps workout when the heavy lifting has already been done. Most Effective Combination Tricep Extension with Triceps Bench Press, Bench Dips, and Various Arm Extensions.

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