Triceps Pushdown

Triceps

Triceps Pushdown

LevelBeginner EquipmentCable MechanicIsolation ForcePush

A cable pushdown using a straight bar, popular for building triceps strength and size.

Strength

Primary musclesTriceps

Energy burned

≈ 16 kcalFor 3 × 8–12, rest 90s · ≈ 2.7 kcal/min

Estimate range 12–20 kcal (±25 %)

Muscle mass worked4 %

Effort during a set3.8 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Machine / cable: about 15 % less than free weights.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Connect a straight bar to the top pulley and position yourself close to the weight stack.
2Hold the bar with palms down, hands near shoulder width, upper arms against your torso.

How to perform

1Extend your elbows until your arms are straight and the bar sits by your thighs.
2Hold your upper arms in place; only the forearms travel.
3Pause and tighten your triceps at the bottom.
4Allow the bar to rise slowly until your forearms are about level with the floor.