My Favorite Way to Do Triceps Pushdowns

If you look at almost any traditional triceps workout, the triceps pushdown is likely going to be included. The only drawback of this exercise is the fact you are limited in how much you can get your arm back into extension behind the body to achieve peak contraction on the triceps. You can fix this by trying Rotational Pushdowns. This variation will prevent the bar from stopping the movement when it reaches your body, as it will now be going to the side as you adduct your arm behind your body. Going back and forth to each side will mean you don’t have to spend each set focusing on doing a single arm pushdown.

This variation of the triceps pushdown is key for targeting the long head of the triceps, the largest head of the triceps muscle. We know that the triceps make up 2/3 of the size of the upper arm, and the long head being the largest head, increasing the size of this head will make the triceps larger.

So, if bigger arms is what you are after, then focusing on exercises that target the long head of the triceps is going to be key in the muscle development of your arms.

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Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).