Along with the close grip bench press, tricep pushdown is one of the staple exercises for developing the triceps muscles. There are several variations that you can perform to target your tricpe muscle from different angles with tricep pushdowns. These exercises are all performed from a standing high pulley position where you grasp the bar and press it downwards.
Here, we list 3 different tricep pushdown exercises.
Triceps Pushdown Technique & Execution
Hold the bar with an overhand grip
Keeping your elbows close to your body, press down the bar as far as possible feeling the triceps contract fully
Release and let the bar come back up to starting position
Reverse Tricep Press Down Exercise
Reverse Tricep Pushdown Technique & Execution
This is performed similar to the regular triceps pushdown as shown above, except using an underhand grip.
Holding the handle with an underhand grip, keep your elbows close to your sides
Extend your arms downwards as far as possible, feeling your triceps contract fully
Then release the weight back up to starting position
One Arm Triceps Press Down Exercise
This exercise is good for developing the 'horseshoe' shape of the triceps - working the triceps muscles in isolation.
One Arm Triceps Pushdown Technique & Execution
Hold the handle with an underhand grip
Keeping your elbow close to your side, extend your arm until its extended straight down, feeling your triceps contract fully
Reverse the motion and let your hand come back up to starting position
