Triceps
Machine Tricep Pushdown
The Machine Tricep Pushdown is a strength exercise on a machine for your triceps. Share of the load in the Zulta muscle model: triceps (lateral head) 40%, triceps (medial head) 28% and triceps (long head) 20%.
How to do it
- Set the seat so the handles sit at about lower chest height when you sit down.
- Sit with your back against the pad and grip the handles with palms facing in.
- Tuck your elbows close to your sides and keep your chest up.
- Push the handles down until your elbows are fully straight.
- Let the handles rise slowly until the elbows are bent about 90 degrees again.
Tips
- Think of pushing the handles toward the floor, not forward.
- Keep your shoulders down and back against the pad for the whole set.
Common mistakes
- Leaning the upper body forward to press with the chest.
- Letting the elbows wing out to the sides.
Muscles worked by the Machine Tricep Pushdown
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Elbow extension with the arm at the side: the lateral and medial heads do most of the work, the long head is active but not lengthened because the shoulder stays neutral.
Machine Tricep Pushdown alternatives
Different equipment
No equipment
Make it harder
Frequently asked questions
What muscles does the Machine Tricep Pushdown work?
Mainly the triceps (lateral head) and triceps (medial head). The triceps (long head) assist.
Is the Machine Tricep Pushdown good for beginners?
Yes. The Machine Tricep Pushdown is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Machine Tricep Pushdown?
For example the Band Tricep Pushdown, EZ Bar Cable Pushdown and Rope Pushdown. They train mostly the same muscles, some with different equipment.
How do you make the Machine Tricep Pushdown harder?
Add weight or reps, or move on to the Leaning Cable Pushdown and Cross Body Tricep Pushdown.
Sources
- Maeo et al. 2023, Eur J Sport Sci 23(7):1240-1250 (overhead vs neutral arm position)
Log your sets in Zulta
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