Tricep Push Down

The tricep push down is one of the most popular triceps exercises. While the heavy barbell and dumbbell tricep exercises work better for overall triceps development, the tricep push down is a great exercise to mix things up a bit while still stimulating muscle growth and strength gains. One of the very first tricep exercises that I was ever introduced to tricep push downs hold a special place in my heart and to this day remain a staple in my arm workouts.

Although popular, there is some risk associated with heavy tricep push downs as they have been shown to lead to joint pain for some people. What I've personally experienced is that the repetitive movement of heavy triceps pushdowns can definitely lead to some debilitating joint pain. That said, the results that you can obtain from this exercise are undeniable. My advice is to incorporate tricep push downs into your arm workouts sparingly, especially if you are pushing very heavy weights. If you can max out the weight stack then you are training heavy and possibly heading towards some sort of joint pain down the road - you're much better off sticking with the heavy EZ bar, barbell and dumbbell movements as the base for your tricep workouts.

If you're not sure how to perform tricep push downs check out this exercise demonstration video...

 Ideal Tricep Push Down Form

Muscles Used During The Tricep Push Down Target Body Part: Arms Primary Muscles: Medial, Lateral and Long Head of the Triceps Secondary Muscles: Trapezius, Erector Spinae, Rotator Cuff, Anterior and Medial Deltoids, Posterior Deltoids, Extensors, Serratus Anterior, Rectus Abdominus, Transverse Abdominus, Obliques

Starting Position: Grasp the cable / band handles with a closed, pronated grip (thumbs around the handles and palms facing the floor) with hands 6 - 12 inches apart. Stiffen your torso by contracting your abdominal/core muscles. Maintaining these positions throughout the exercise. Your head and neck should be aligned with your spine.

Position your upper arms parallel to, and close to, the sides of your torso with your elbows bent so that your forearms are parallel to, or near parallel to, the floor.

Downward Phase: Exhale and slowly extend (straighten) your elbow by contracting your triceps muscles until your elbows are fully extended, but not locked. Keep your torso erect without moving your upper arms.
Upward Phase: Inhale and slowly return your arms to the starting position, without changing your torso position or allowing your upper arm to move forward from the sides of your body.

Special Instructions: This exercise stretches and contracts the long head of the triceps brachii. In order to stabilize your spine and prevent any arching in your lower back, it’s important to contract your abdominal core muscles while performing this exercise.

Tricep Push Down Variation #2 - Tricep Rope Push Downs

While rope pushdowns are performed in a very similar fashion to standard tricep pushdowns, it can be nice to see it with your own eyes. If you've never seen tricep rope pushdowns before check out this video..

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