Tricep Pushdown Machine

The tricep pushdown machine is an effective workout for isolating and strengthening the triceps muscles. The plate-loaded lever system is ideal for both beginners and experienced lifters because it provides controlled resistance and stability.

With good form and technique, the tricep pushdown machine produces noticeable triceps gains, resulting in a more muscular upper body. 

The guide below takes a detailed look at the tricep pushdown machine. We explain the muscles worked, programming considerations, and benefits.

How To Do

  1. Adjust the seat height so the handles are at your chest level while seated. Make sure the seat is secure and comfortable.
  2. Load the machine with a suitable weight. 
  3. While seated on this pushdown machine, firmly grasp the handles with an overhand grip. Plant your feet solidly on the ground to establish a solid base.
  4. Inhale and engage your core. Exhale and press down on the handles to extend your elbows. Keep your chest up and your shoulders back at all times.
  5. Extend your arms fully. Avoid locking your elbows at the end of the exercise to maintain tension in the triceps.
  6. Inhale and bend your elbows gradually until you return to your starting position under control.

Tips From Expert

  • Warm up your triceps and shoulders with some tricep stretches before beginning your tricep pushdown routine.
  • Prioritize controlled motion over quick, rapid movements. To enhance muscle engagement and prevent injuries during exercise, it’s important to maintain control by exercising at a moderate tempo.
  • Exhale when pressing down the handlebar, then inhale as you return to your starting position. Proper breathing ensures adequate oxygen supply to your brain and working muscles.
  • Align your wrists with your forearms to reduce strain and injury risk.

Optimal Sets and Reps

The table below offers a handy guide on the sets and reps to perform for each training goal. Program the tricep pushdown machine according to this guide.

Training Type Sets Reps
Strength Training 3–5 4–6
Hypertrophy 3–4 8–12
Endurance Training 3–4 15–20
Power Training 3–5 1–3 (Explosive)
Optimal Sets & Reps of Tricep Pushdown Machine

How to Put in Your Workout Split

Your training goals should inform your decision on whether or not to incorporate the tricep pushdown machine into your routine. 

The tricep pushdown machine is a resistance exercise that works the triceps muscles. It helps build upper arm strength and muscle definition by targeting the lateral, medial, and long heads of the triceps. 

Here are some ways to effectively program it:

- Upper/Lower Split — Tricep pushdowns should be incorporated into your upper body workout to create an upper/lower split. It works well as a 3-day workout split here. Perform this exercise near the end of your session, after you've completed compound moves such as bench presses and rows.

- Push/Pull/Leg Split — On push day, use the tricep pushdown to create a push/pull/leg split. On this day, exercises mostly consist of pushing movements such as shoulder presses and chest presses. 

The addition of tricep pushdowns complements these exercises by directly targeting the triceps. This can increase overall strength in other upper body muscles.

- Arms Day  — If you have a dedicated arm day in your workout plan, incorporating the tricep pushdown would be a great choice. Pair it with bicep curls and overhead tricep extensions.

This exercise can be performed on an arm day to fully fatigue and engage your arm muscles. Its intensive focus helps with training volume and focus.

Understanding your one repetition maximum, or 1RM, helps in setting appropriate weights for different goals. This is the maximum weight that you can successfully lift for a single repetition of the exercise.

Use the repetition and set chart above, along with the loading suggestions provided below, to calculate your training intensity.

  • Strength Training — 80%–100% of your 1RM.
  • Hypertrophy Training — 60%–80% of your 1RM.
  • Endurance Training — 40–60% of your 1RM.
  • Power Training — 80%–100% of your 1RM.

Allow 2–3 minutes of rest between sets for your strength and power training. A smaller rest period of 60–90 seconds is enough rest for hypertrophy and endurance training.

Primary Muscle Groups

Triceps Lateral Heads

Muscles located on the back of your arm between your shoulder and elbow.

Triceps Medial Heads

Small muscles located at the back of your arms. Deep to the triceps long heads between the shoulder and elbow.

Triceps Long Heads

Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.

Triceps Medial Heads

The triceps muscle is made up of three sections, one of which is the medial head. This is on the inside of the upper arm. It originates from the humerus, or upper arm bone, and inserts into your ulna, or forearm. 

During the triceps pushdown exercise, the medial head performs elbow extension as you press the weight down.

Research shows that the triceps medial head can achieve 15–20% of maximum muscle contraction when extending the arm. This is shown when the shoulder is by the side at the top of the pushdown movement.

Triceps Lateral Heads

The lateral head tricep is on the outside of your upper arm. It originates from the humerus and is inserted into the ulna. The primary function of the lateral head is also to extend the arm.

During the triceps pushdown exercise, the lateral heads work alongside the medial heads to extend the elbows. They are only significantly active when working against resistance.

The pushdown machine is a good option for anyone who wants to build muscle and strength in their lateral heads. This is because it provides good resistance. Lateral head tricep exercises can be used when trying to focus on the triceps lateral heads.

Triceps Long Heads

The triceps long head is the largest of the three triceps. It originates from the shoulder blade and is inserted into the ulna. Because it is attached to the shoulder blade, the long head stabilizes the shoulder. 

However, its primary purpose, together with the other two heads, is to extend the elbow. When performing the tricep pushdown exercise, the long heads extend the elbows and stabilize the shoulders.

Secondary Muscle Groups

Abdominal Head of Pectoralis Major

Muscles located at the bottom of your pectoral region, just above your abdominal muscles.

Wrist Flexors

Muscles that span the inside of your lower arm, between your elbow and wrist palm side up.

Wrist Extensors

Muscles that make up the back portion of your lower arm, between your elbow and wrist.

Anterior Deltoid

Muscles located at the front of your shoulder region

Abdominal Head Of Pectoralis Major

The abdominal head of the pectoralis major sits in the lower region of the chest. It aids in shoulder flexion and abduction, which involves pushing the shoulders forward or closer together.

When doing the tricep pushdown exercise, these muscles stabilize the upper body, allowing for effective force transfer to the handles. It helps to bring the arms together as you perform the pushdown.

Pectoralis major engagement improves general upper body strength and stability, resulting in better performance during the tricep pushdown machine.

Anterior Deltoid

The anterior deltoid, on the front of the shoulder, controls the shoulder's flexion and medial rotation. Shoulder flexion is the extension of the arm forward. Medial rotation involves rotating the arm inside toward the midline of the body.

When performing the tricep pushdown machine, the shoulder flexes slightly. Therefore, the anterior deltoid performs a stabilizing role as your triceps function as the primary movers.

Wrist Flexors

The wrist flexors are on the inside of the forearm. They stabilize and flex the wrists during tricep pushdowns. They also help to maintain a firm grip on the handle and control the downward motion of the tricep pushdown. These muscles support the wrist joint, ensuring that the force from the triceps is properly channeled into the handle. 

Wrist Extensors

The wrist extensors are on the outside of the forearm. They extend the wrists and help with grip strength.

While the flexor muscles of the wrist perform flexion, the extensor muscles perform extension. This helps to prevent unnecessary movement, minimizing joint strain and injury. They work alongside the wrist extensors to maintain a firm grip on the handles.

Equipment

Tricep Pushdown Machine

Tricep Pushdown Machine

Targets triceps using a cable system. Adjust the weight for desired resistance.

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Ez Bar Lying Triceps Extension

Triceps Dip

Barbell Lying Triceps Extension

Dumbbell Skull Crusher

Diamond Push-Up

Overhead Triceps Stretch

Chair Tricep Dips

Narrow Push-Ups

Cable Reverse Grip Tricep Pushdown

Crab Walk

Who Should Do?

Bodybuilders

The tricep pushdown machine works all three of the triceps’ heads. So, it is an excellent workout for building muscle. It also promotes stronger lockouts during complex bodybuilding motions such as the bench press and overhead press.

Both of these are essential goals for bodybuilders seeking to reach their ideal physique and performance. The tricep pushdown machine can be included after the compound pressing movements to overload and fatigue the triceps.

Strength Athletes

The tricep pushdown is great for those who want to increase performance in their strength-based lifts. The triceps play a leading role in the lockout phase of many pressing movements. The ability to efficiently isolate the medial triceps head promotes targeted tricep development.

Strength athletes can utilize this routine to improve performance in other pressing activities. Compound lifts, such as the bench press and shoulder press may benefit. 

Beginners

The tricep pushdown machine provides an easy and controlled approach for beginners to build tricep strength. It guarantees complete muscular development, which improves training efficiency and boosts muscle growth. 

For those just starting, this machine is a great tool for teaching the fundamentals of the tricep extension. It helps to teach correct form, which is needed for more advanced workouts.

Who Should Not Do?

People With Elbow Injuries

If you have elbow injuries such as tendonitis, you should avoid performing the tricep pushdown exercise. Tennis elbow and golfer’s elbow are two instances of this condition.

For people who currently have elbow pain or inflammation, using the tricep pushdown machine may aggravate their condition. Because it uses a full range of motion, the exercise is risky for aggravating existing conditions.

If you feel any form of discomfort while exercising, stop immediately. Consult a medical professional. They may suggest low-impact activities to help relieve elbow pain.

People With Wrist Injuries

If you are experiencing wrist pain, you should avoid putting too much pressure on your joints.

Due to high stress, this tricep pushdown machine might harm your wrists. This approach may worsen wrist injuries since you must hold the handle tightly.

Moreover, wrist injuries are more likely to occur while lifting improperly or with excessive force. The range of motion and grip force required may aggravate wrist issues, making this exercise unsuitable for wrist problems.

Benefits Of The Tricep Pushdown Machine

Reduces Risk Of Injuries 

To lift a child or heavy objects from the ground, the arm is normally bent before being extended. The tricep pushdown machine plays a key role in working each tricep head independently. This stimulus helps to build stronger triceps and reduce injury risk in other tasks requiring elbow stabilization.

Triceps are employed in various sports, including push-ups, tennis racket swings, and basketball throwing. They serve a purpose in practically every motion that requires the arm to be extended or manipulated. As a result, strengthening the triceps and adjacent joints can help you do these exercises more efficiently and safely.

Builds Strength 

The tricep pushdown machine is ideal for high-intensity training and tricep isolation. This machine targets all three heads of the triceps, providing intense adaptation stress. This isolated exercise allows for progressive overload, which is important for strength development.

As a result, using the tricep pushdown machine can help you build stronger triceps and perform better in other exercises. This ultimately contributes to overall upper-body strength.

Improves Muscle Definition 

Compound workouts can be quite effective because they engage numerous muscles at once. However, working out one muscle at a time can also have a big impact on body composition.

The tricep pushdown is a great way to make muscles stand out, especially in the lateral head. The overhand grip used in this exercise activates all heads of the triceps. This allows for more targeted training throughout the workout.

This isolated workout provides a concentrated stimulus for muscular growth, which improves muscle definition. Given that the triceps account for two-thirds of the upper arm, their development is critical for improving the overall appearance.

Frequently Asked Questions

Are machine tricep pushdowns good?

Yes, this exercise efficiently focuses on and enhances the triceps as primary movers. This contributes to muscle definition and total upper arm power.

What does the tricep pushdown machine target?

It focuses on the triceps to accomplish overall arm development. Secondary muscles include the abdominal head of the pectoralis major, the anterior deltoid, and the wrist flexors and extensors.

Which grip is best for the tricep pushdown machine?

An overhand grip is best suited for this exercise because it stabilizes the arm movement and allows efficient force production. This helps to isolate the triceps, allowing for complete extension.

How many reps for machine tricep pushdowns?

Refer to the chart above for specific information on sets and reps based on your training objectives. Ensure each repetition is performed using the form guidance above to ensure targeted muscle engagement.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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