Triceps Pushdown
Trains the triceps. You need a machine. 21 of our free programs use it, across 100 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Triceps Pushdown
These numbers are counted from the programs themselves, not averaged off the internet.
21of our 50 programs use it
3×12–15the shape they run most (28 sessions)
1:15typical rest between sets
3finish with an AMRAP set
1set the weight off your training max
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| 5×5 Linear Progression + Accessories | Workout A | 3×8–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Bullmastiff | Bench | 2×12 RPE 63×12 RPE 6+4 more on the program page | Fixed weights |
| DoggCrapp (DC Training) | Workout A — Push / Back | 1×11–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Dorian Yates HIT | Chest, Triceps & Abs | 1×12 @ 40% 1×8 @ 70% 1×6–10+ RPE 10 AMRAP | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| GZCL UHF | Deadlift | 5×12–15+ AMRAP5×10–12+ AMRAP+3 more on the program page | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| GZCL: Jacked & Tan 2.0 | Upper — Bench, Upper — Bench — 1RM Test (update your TMs after) | 1×18 3×18+ AMRAP1×16 3×16+ AMRAP+4 more on the program page | Fixed weights |
| High Frequency PPL | Push A — Chest Emphasis | 3×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Juggernaut Method 2.0 | Bench — Accumulation — Tens Wave, Bench — Intensification — Tens Wave +14 | 3×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Leangains RPT | Day B — Chest Focus | 3×8–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Lyle McDonald's Generic Bulking Routine | Upper A, Upper B | 2×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Metallicadpa PPL | Push A — Bench Primary, Push B — OHP Primary | 3×8–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Metallicadpa PPL: 5/3/1 | Push A — Bench (5s week), Push B — OHP (5s week) +6 | 3×8–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Mountain Dog PPL | Push — Chest, Shoulders & Triceps | 3×15–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| nSuns LP | Bench (Volume), Bench (1+ Day) | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| PHAT | Chest & Arms Hypertrophy | 2×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| PHUL | Upper Hypertrophy | 3×8–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Physique Peak | Push | 3×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Push Pull Legs · Upper Lower | Push | 3×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| The Rippler | Bench | 3×10–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Vince Gironda 8×8 | Shoulders & Arms | 8×8 | Linear: +2.5 kg on success, deload 10% after 2 misses |
| Wolverine | Day 1 — Chest/Shoulders (Volume), Day 1 — Chest/Shoulders (Build) +2 | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
Percentages are of your training max. AMRAP means as many reps as you can manage on that set. Durata works out every one of these weights for you.
See it in action
Watch the Triceps Pushdown progress week by week
Full runs of 3 programs that use it, session by session, in the real app.
Muscles worked
What Triceps Pushdown trains
Technique
How to do the Triceps Pushdown
- Stand facing a cable machine with a bar attached to the high pulley. Grasp the bar with an overhand grip, hands shoulder-width apart, and tuck your elbows close to your sides.
- Keeping your upper arms stationary, push the bar down by extending your elbows until your arms are fully extended.
- Pause briefly at the bottom of the movement, squeezing your triceps.
- Slowly return the bar to the starting position, stopping when your forearms are parallel to the floor. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Keep your elbows tucked close to your sides; do not let them drift forward as you push down.
- Stand tall with a slight forward lean and a braced core; avoid hunching over the bar.
- Exhale as you push the bar down and inhale as you return it with control.
- Use a weight that allows a smooth, controlled motion without jerking.
Substitutes
Swap Triceps Pushdown for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Triceps Pushdown for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.