Tricep pushdowns are one of the most effective exercises for isolating and strengthening the triceps, the often-overlooked powerhouse behind bigger arms and upper-body strength.
Whether you aim to build mass, improve definition, or boost your pressing power, this move belongs in your routine. But like most cable exercises, your results depend heavily on grip, form, and equipment choices.
In this guide, we’ll break down how to do pushdown variations properly, their various benefits, and help you avoid the most common mistakes so you can train smarter and see faster gains.
The Importance of Grip in Tricep Pushdowns
Whether you use an overhand or underhand grip is just as crucial in tricep exercises as in most other weight training routines. Different grip variations target various muscle groups or different parts of the same muscle group.
However, with the triceps pushdown, because the triceps attaches to a common tendon on the olecranon of the ulna rather than the radius, grip changes don’t directly influence triceps action by the movement of the forearm like they do with the biceps. Nevertheless, whether you do it overhand (pronation, palms down) or underhand (supination, palms up) will impact your workout by impacting the elbow’s position relative to the body.
Overhand Grip
The overhand grip is the most common grip used because it allows for heavier weights and a stronger contraction. It also allows you to cheat on the concentric portion of the movement, while the eccentric portion will get a bit more intensity. Some people find this more comfortable as well.
An overhand grip causes an internal rotation of the shoulder joint, which causes the elbows to drift slightly outward. If you’re not careful, you could flare your elbows too much, compromise your gains, and even cause injury.
Underhand Grip
Using the underhand grip eliminates your ability to cheat the movement since you can’t get on top of the weight like you can when doing overhand. This naturally forces a stricter form and lighter weights. Some studies show that the supinated position enhances muscle activity in the triceps, and participants were able to achieve the same results with fewer reps compared to an overhand (pronated) position.
This stricter form prevents that infamous elbow flare because it naturally adducts the elbows, keeping them tucked to your sides. It also allows for more arm extension at the shoulder when fully contracted. This is important since the farther behind your body you can get your arm, and the tighter your elbows remain to your side, the greater range of motion and the more fully you will be able to contract the long head of the triceps.
The only issue with the underhand method is that it places more demand on the wrists, which can lead to hyperextension. The key is to correctly select the handle on your cable machine.
Tricep Pushdown Variations
There are numerous variations you can do with a high-quality cable machine like the Speediance Gym Monster 2, using a straight bar, two pulleys, the V-Bar, EZ Curl bar, rope attachments, and more. The goal is to make the movement more comfortable by aligning the grip with the correct arm position during extension. Here are some variations you can try.
V-Handle Triceps Pushdown
The V-Handle variation is a popular method performed in the same way as a traditional pushdown. However, instead of a straight bar, you use the V-handle attachment. This positions your palms at an angle facing slightly inward.
The angle means the force no longer pushes straight up on the wrists. Instead, the part of your hand below your pinky rests on the end of the handle, providing a solid foundation for pushing. It also places a slight external rotation on your forearm, allowing for a bit of safe elbow flare.
An additional benefit is that this variation is perfect for those who want to push heavy weights, since you’ll probably be able to move significantly more weight than a straight bar.
Resistance Band Triceps Pushdown
If you don’t have access to a cable machine, you can use a resistance band at home or while traveling. As long as you have a metal bar, rod, or hook above your head or at least at chin level to secure the band, grip the ends of the band and perform it just as you would on a cable machine.
Reverse Grip Triceps Pushdown
While the overhand (pronated) grip is more common, the underhand grip, also called the reverse grip, generates more activation in the medial head and forces stricter form, preventing elbow flare. Since you won’t be able to cheat the momentum, start with a lighter weight. Also, be sure to lock out completely at the bottom while under control and avoid hyperextension of the elbow.
Single Arm Triceps Pushdown
Unilateral movements are an excellent way to address any imbalances in muscle development or just add some variation to your routine when you target each arm with the same number of reps and sets. You can use any variation with a single arm movement.
Rope Triceps Pushdown
Using a rope attachment with an overhand grip, hands slightly inward, and elbows tucked is a great lateral head tricep exercise.
Attach your rope to the machine and grip it at the bottom where you can rest your palms, or grip the middle of the rope.
Either way, stand with your elbows next to your body. When you pull your arm, the elbows will be pulled slightly inward. So, when extending your arms, pull slightly outwards at the bottom of the motion, but keep your elbows next to your body.
Once fully extended and your hands are near your legs, you can give your wrists a slight flick to extend the arms further for a better range of motion.
Benefits of Pushdowns for Tricep Development
Now, let’s look at the many benefits of triceps pushdowns:
More Muscle Mass in Your Arm
Triceps make up 65% to 70% of the upper arm mass, so developing them with pushdown exercises will better isolate them and create more muscle mass in your arms.
Tones Arms
In addition to increasing muscle mass, it also helps you achieve a more toned appearance in your arms, eliminating slack skin and replacing it with muscle.
Enhance Elbow Joint Stability (& Prevent Injury)
Pushdowns build the triceps muscles and tendons surrounding the elbow joint, improving elbow joint stability and preventing injuries. Also, stronger triceps enable you to handle more weight while doing other exercises without causing injury.
Improve Pushing Power
Since the triceps are the primary extensors of the arms, they are crucial in enhancing your pushing power, such as in overhead presses and bench presses. They play a key role in the final part of those movements, also called the lockout. This is why athletes and powerlifters focus on them to improve their pushing power.
Tricep Pushdowns: Common Mistakes To Avoid
Now, let's take a look at some common mistakes to avoid when doing triceps pushdowns.
Using Too Much Weight
As always, one of the most common mistakes people make is using too much weight. While overhand grips can allow for more weight, they engage more muscles beyond the triceps, allowing you to cheat the movement by leaning over the weight with your body.
However, you often gain more muscle mass faster if you use lighter weights with an underhand grip to improve isolation and mind-muscle connection. Still, growth ultimately depends on training volume, intensity, and proximity to failure, regardless of grip or weight.
Not Keeping The Elbow Stationary
The biggest mistake that people make is not keeping the elbow stationary. Depending on the movement, there may be a tiny bit of elbow flare, but you want this kept to a minimum, and in some variations, there should be none. Don’t move your elbow back and forth to gain momentum to push the bar down; focus on proper form instead.
Leaning Too Far Forward
Don’t lean over the bar too far, especially combined with flared elbows. This is poor form and takes the focus off the targeted muscles. Instead, always keep away from the bar and keep your elbows next to your body.
Not Keeping Wrists Straight
Never let your wrists extend backward. This can result in overextension, which can cause inflammation and discomfort and could lead to wrist injuries. Keeping your wrists straight so you can fully extend your elbows at the bottom is crucial for reaching the full range of motion.
Not Using Both Sides Equally
Also, make sure you push down evenly with both arms. If you have more strength on one side than the other, you will find that this is not the case. If you’re not pushing down evenly, do additional single-arm pushdowns on the weaker side to strengthen it until it matches your stronger side.
Rounding The Back or Dropping The Shoulders
Finally, the last common mistake is rounding the back or dropping the shoulders. This tends to happen when you try to engage the shoulders to push down rather than engaging only the triceps. A slight lean is fine, but a rounded back is not. If you have difficulties doing the exercise without rounding your back, try adjusting to lighter weights to strengthen the triceps more.
Frequently Asked Questions
What Is the Best Variation of a Tricep Pushdown?
The underhand grip (aka reverse grip) is typically the best variation since it forces proper form, keeps the elbows adducted and tucked in, and focuses on the long head of the triceps. It can also enhance the mind-muscle connection for better muscle activation.
Is Tricep Pushdown Better With Rope or Bar?
It depends. The rope pushdown allows for a greater range of motion since you can externally rotate the wrists at the bottom of the movement. The bar pushdown provides more stability and allows for heavier weights to be pushed, which is great for those looking to build more mass.
What Is Better Than a Tricep Pushdown?
Triceps pushdowns are an excellent way to isolate the triceps. However, tricep extensions and their variations can allow a greater range of motion to promote muscle growth. Close-grip bench presses are also popular with those wanting to lift heavier weights while still targeting the triceps.
Tricep Pushdowns Improve Arm Strength and Muscle Definition
Whether you're new to strength training or looking to fine-tune your upper-body workouts, tricep pushdowns deserve a place in your routine. They’re versatile, effective, and adaptable to a wide range of grips, goals, and experience levels. Prioritize proper form, experiment with grip variations, and don’t be afraid to go lighter for more control and better muscle isolation. For seamless resistance adjustments and exercise variations, pair your pushdowns with the Speediance Gym Monster 2 and enjoy a professional-grade training experience from the comfort of home.
