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Tricep pushdowns are one of the most commonly performed exercises in the gym. Given their ease of setup, they are actually a great exercise for home workouts too since you can do them with a single resistance band hooked over a doorway pullup bar. The problem is, the triceps pushdown is also one of the most abused and misperformed exercises which can quickly ruin your tricep gains if you don’t fix how you’re doing them. In this video, I’m going to show you how to perform a tricep pushdown properly so you can build your muscles without even having to use very heavy weights to do it.
The problem with the pushdown is that like with every other exercise you do for your triceps (or any other muscle for that matter), your body is always going to look for a way to make it easier. You may even start out doing this exercise for your triceps the right way and quickly find yourself doing an exercise that is training your chest and shoulders way more than your arms. It has to do with the fact that your body looks for ways to compensate and take strain off of a working muscle.
When doing pushdowns, in order to keep the tension on the triceps you want to keep your elbows pinned to your sides and slightly behind the body. Your hands should be at about the level of your chest and, most importantly, out in front of your body as far as you can. At the same time that this enables the right position to put the maximum amount of tension on the triceps it is also making the weight that you are lifting effectively the heaviest that it can be.
Now some people take this as a blow to their ego and they look for ways to bump that pin up the stack a few more plates. The compensation that comes with this adjustment however is that the body starts to hunch over the rope or straight bar and the elbows flare out to the sides a great deal. While you will find new found strength in this position it is not because your triceps became suddenly stronger. It is because you just recruited the strength of the pecs and deltoids by putting them in a much more advantageous position to help. This is good if you are looking to build your chest and shoulders, bad if you wanted to build your triceps.
Need even more convincing? See if you can identify what exercise this resembles when you position your elbows flared out to the sides and perform the exercise. If you’re drawing a blank I will help you out. This should look like a dip. Bring the hands just a little more out away from each other and the downward action of the hands and arms will look just like a dip or even moreso, a straight bar dip. Not that this is a bad exercise, especially if you are a parkour runner and need to build your strength for scaling to the top of a wall. For building your triceps however it just isn’t the best way.
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When you train like an athlete you realize that it isn’t just about which tricep exercises you are doing but how you are doing them that matters the most. Athletes can’t afford to give away an inch on the field or in the weight room preparing to compete. If you train like an athlete, neither will you. Your gains will shock you when you realize just how much more you were capable of.
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31 comments
I never saw something that is this simple and yet this motivational. Do not forget to subscribe our Youtube channel to get the best motivation of Gym. #monkeybargym
I've had the most success standing up straight and not having ANY leaning forward motion or position, elbows to the side and turning palms out at the bottom. Read an article that Schwarzenegger said that is the way he did it. I haven't worked out in a year and still have the horseshoe on my triceps.
My elbow hurts so I’m here for form
Greatest invention ever!
I can do triceps pushdowns at home now (one of my favorite exercises). These wall anchors work perfectly are a million times better than the over the door hooks! They are perfect for a home gym and only require a small amount of walls space (I fixed them to the same wall and I stand facing away from that wall https://amzn.to/34fk74F ). I love being able to leave my bands in them and not having to constantly hook and unhook. The only downside is no pencil fits in the holes when you need to mark where the holes go. Just lightly tap a nail to mark the spot.
Always helpful and insane fun and acutely explicit instructions as always!!!
I was told that you should pull down then open the rope by moving hands apart. Is this hogwash or not?
1:42 never said better.
Oh cool the only thing I've been doing wrong is keeping the chest up.
3:52
Unfortunately I'm guilty of the Jackhammer! 😒
So, keep your elbows tucked in, got it 👌
Learned a lot thanks
One time Jeff and Jeff Bezos got into a fight without any need to say Jeff took Jeff Bezos lunch money
Ididnt se much diference thou uhave to come in than be 2feet out
Good to know I’ve been doing this right.
thank u very much bro u r the best
2:51 just what i thought😂
I agree with your approach to this excercise, but that rope is misunderstood by so many gym goers, you including. While having the full extention of the arms, right where you end your movement (from what you are showing here), the actual excercise should begin. The rope mush be stretched as hard as possible from each end, aiming to make it as straight as possible. Try and hold (this one is a nobrainer) for a second that stretched rope and come back easy. This excercise if done properly should involve a fairly small weight as that stretch at the bottom is quite difficult.
Cheers!
P.s. your body shape is nice, keep it up!
It's helpful
Love from India🇮🇳
3:36 for moment he explains good technique
I only listen to Jeff.😎
Legend 🙏
I always see people ego lifting at the gym but its ok, I used to be one of them quarter squating away there. They'll learn eventually
Why I hurt my tendons do ming this exercise now? When I was younger I had no trouble doing it?
Great tips man I really appreciate it. I’ve always had a hard time activating my triceps on pull downs and push downs and now I know why. This was a huge help.
I'm new to working out and it's like I'm using my shoulder for everything. Idk my left shoulder keeps getting sore when I do almost any workout.
you have been banned=1
I didn’t realize I was doing this exercise the wrong way..Thanks for the expert advice
Jesus Christ is our Lord and Savior ✝️❤️
How many reps, sets should you do?
dont forget to breathing correctly while doing that
Came for the video stayed for the comments 🤣🤣🤣🤣