Ever looked at the cable machine and thought, “Is this weight too much or not enough?”
I admit it, the first time I grabbed that bar, I had no clue what I was doing.
I was in a remote gym, and I still remember this huge guy looking at me skeptically.
Believe me, there’s nothing more intimidating than those silent stares while you try not to look like a total beginner.
I felt like a fish out of water, but I was sure of one thing: I wanted triceps tough enough to make my CrossFit friends jealous.
Now, after years of “experiments” and mistakes (like letting the bar slip out of my sweaty hands mid-rep and almost hitting myself),
I’ve learned a couple of things about how to choose the right weight and train triceps effectively.
So, I’d like to share this with you to help you achieve better, faster results.
What Are the Triceps (and Why You Should Not Neglect Them)
The triceps are located at the back of your arm.
They’re the muscles that kick in when you throw a ball too far or lift something heavier than expected.
Think about that awkward moment when you struggle with a heavy vase you don’t even know where to put.
Yep, your triceps are doing the hard work.
Technically, they consist of three heads:
Long Head: It’s the “boss” of the group, the biggest one, and the one that immediately stands out when you flex.
Medial Head: The shy one of the three, always working behind the scenes.
Lateral Head: The muscle that gives you that defined look along the side of your arm.
When you train your triceps properly, you give attention to all three heads.
And it’s not just a matter of aesthetics, although let’s be honest, strong and sculpted arms never hurt.
Sturdy triceps make a huge difference both in the gym and in everyday life.
Bench presses, push-ups, dips… your triceps are the real engine behind all these movements.
And in daily life?
They help you when you push that overflowing shopping cart or carry all the bags in one trip because, let’s face it, making two trips is for beginners.
And don’t underestimate how good it feels to open a heavy door without the slightest effort.
It’s like a little daily reminder of all your hard work at the gym.
That’s the beauty of triceps: they work hard and never complain.
Why Tricep Pushdowns Are a Must
There’s something special about tricep pushdowns.
They’re not noisy, they don’t steal the spotlight like a heavy deadlift or a record-breaking bench press.
Yet, if done correctly, they turn your triceps into rock-solid muscles that speak for themselves.
I consider them the “main act” for training triceps.
It doesn’t matter if you’re new to the gym or more experienced than a trainer in a personalized polo, pushdowns will be there for you at every stage of your journey.
They’re simple to perform yet versatile enough to keep you on your toes: you have weight, technique, grip, and even tempo to play with.
And let’s talk about the immediate satisfaction.
I don’t know about you, but I love exercises where you can really feel the muscle working.
Every properly executed rep gives you that controlled burn, that split second where you think, “Yes, I’m really giving them a beating this time.”
Another thing I love is their ability to adapt to any mood.
Lazy day?
Fine, pick a lighter weight, focus on form, and at least you’ve done something productive.
Feeling like a beast?
Load up a bit more, grit your teeth, and put on a show.
And let’s be honest, pushdowns are safe and effective—unless you yank the cable like you’re in a tug-of-war match.
Types of Grips in Tricep Pushdowns
Changing grip in tricep pushdowns is like choosing between sneakers and running shoes.
Both take you where you want to go, but each with a different approach.
I’ve tested every available variant (maybe more times than necessary), and each one taught me something.
Some made me feel unstoppable, others… well, let’s just say I learned the hard way how important technique really is.
Here’s a tour of the grips to stimulate your triceps in different ways.
1# Straight Bar
The straight bar is like that old pair of jeans that always works.
It doesn’t matter your level, it’s there for you.
With this, you can push hard without too many distractions.
It’s perfect for days when you just want to focus on strength and let the numbers speak.
Personally, I love using it when I want to feel the tricep at its max without too many fancy moves.
Confession: one time, I loaded too much to show off, and the bar shot back up faster than my ambitions.
Lesson of the day?
Heavier weight, sure, but always with control!
2# Rope Attachment
The rope is my favorite for that “surgical precision” touch.
When you manage to separate the ends at the bottom, you feel the tricep screaming (in a good way, obviously).
The first time I used it, I couldn’t control it—it felt like the rope had its own plans.
But now, we’re great friends.
I like using it on days when I want to refine the details, maybe at the end of the workout, for that extra burn that leaves you satisfied.
Pro tip: don’t give in to the temptation of loading too much.
With the rope, it’s all about control.
3# V-Bar
The V-bar is the “nice guy” of grips.
Comfortable, practical, and always ready to lend a hand when you want to load without stressing your wrists.
I often use it on days when I don’t want to complicate my life.
It’s stable, safe, and lets you work the tricep without worrying about weird angles.
If you want something practical yet effective, the V-bar is a guarantee.
4# Reverse Grip Pushdown
This is the variant I ignored for years, thinking it was useless.
Big mistake.
With your palms facing up, everything changes.
Not only do you feel the medial head working like never before, but it also forces you to focus more on technique.
When I finally gave it a shot, I’ll admit, it felt awkward—like I was learning to lift all over again.
But when the next day I felt my triceps sore in a new way, I realized it had huge potential.
It takes some practice, but once you get the hang of it, it becomes a secret weapon to add variety to your routine.
How Much Weight Should You Use?
Here’s the question that haunts every gym-goer: “Am I loading enough?”
In my experience, always start light and focus on technique.
I know, it’s hard when you see people throwing around Hulk-like weights, but if you don’t feel your tricep working, you’re just wasting time (and maybe risking injury).
Quick Guide: Recommended Weights for Tricep Pushdowns
Beginner (Male)
- 20-35 years old: Start with 20-30 lbs (10-15 kg).
- Do 3 sets of 12-15 reps.
- Over 40: You can also start with 15-20 lbs (7-10 kg), still 3 sets of 12-15.
Intermediate (Male)
- 30-50 lbs (15-25 kg) for 3-4 sets of 10-12 reps.
- Increase gradually by about 5 lbs (2-3 kg) at a time as your technique solidifies.
Advanced (Male)
- 50-80 lbs (25-40 kg) or more, but always with good control.
- 4-5 sets of 8-10 reps, maybe adding a drop set at the end to burn out the tricep.
Beginner (Female)
- 20-35 years old: Usually 10-20 lbs (5-10 kg) can be enough.
- 3 sets of 12-15 reps.
- Over 40: Start with 5-15 lbs (2-7 kg), 3 sets of 12-15.
Intermediate (Female)
- 20-30 lbs (10-15 kg) for 3-4 sets of 10-12 reps.
Advanced (Female)
- 30-50 lbs (15-25 kg) or more, if you’re well-trained.
- 4-5 sets of 8-10 reps, without neglecting proper form.
These are just general guidelines to give you a rough idea of where to start.
Always adjust based on your own strength and control.
If you feel that nice burn in the tricep (and not in your back or shoulders screaming “help!”), you’re on the right track!
I got started with 20-25 kg, but who knows?
You might already be crushing heavier loads.
The key is finding your ideal weight without turning the move into a wrestling match with the cable.
Repetitions and Progression
Reps are everything.
They’re what decide whether your triceps will turn into power machines or stay “on hold” until your next session.
When I started, I had no idea how many to do.
I’d do 20 light reps thinking I was invincible, but then I asked myself: why aren’t my triceps visible yet?
Over time, I realized the secret is finding the right balance between weight and reps.
Few and heavy?
You feel like a beast and build strength.
Many and light?
Your triceps burn like they’ve worked overtime.
As mentioned in the guide, beginners should aim for 12-15 reps with lighter weights to master technique.
As you build strength, start reducing reps and increasing weight.
The trick is to challenge your triceps without sacrificing form.
Progression Is Key
Progression means pushing yourself a little further each time.
It doesn’t mean doubling your weight in a week (unless you want a quick tour with the orthopedic).
It’s about small, steady steps: a couple more pounds, one more rep, or even improving your control of the movement.
For example, if you’re breezing through 3×12-15 reps, you’ve got two options.
You can slightly increase the weight (by 1-2 kg) and stick to the same rep range.
Or, you can drop to a lower rep range, like 3-4×10-12, while increasing the weight more to up the challenge.
The key is not getting too comfortable.
Muscles grow when you challenge them, not when you pamper them!
Another useful technique is volume progression.
Start with fewer sets (maybe 3), then gradually work up to 4 or 5, always maintaining good form.
And remember to respect your limits.
Progressing is crucial, but doing it safely is even more important.
But How Much Does Age Really Matter?
If you’re 50 and feel as fit as a twenty-year-old, there’s no reason to limit yourself to “over 50” weights.
Age is a factor, sure, but your overall physical condition matters more.
I’ve seen people in their sixties doing terrifying pushdowns with impeccable form and zero pain.
Of course, not everyone starts from the same point, but with the right mindset and a good dose of patience, you can make great progress at any age.
The key is proceeding wisely.
This means not only choosing the right weight, but also knowing when to stop or scale back.
Ignoring a little pain and thinking “it’ll pass” is never a good idea.
Another key point is focusing on the quality of your movement.
The older you get, the more important it is to execute each rep with control and precision.
This not only maximizes the effectiveness of the exercise but also protects your joints.
Age can add a few extra challenges, sure, but with the right approach, it can also be great motivation to take care of your body and show that strength has no expiration date.
Best Exercises to Isolate the Triceps
When it comes to sculpting your triceps, pushdowns are amazing, but don’t stop there.
To truly train your triceps from every angle, you need a mix of exercises that target each head of the muscle.
And trust me, adding variety not only makes your workout more effective, but also less boring.
Here are the best moves to isolate your triceps, plus a few extra tips to get the most out of them.
Skullcrusher (French Press on the Bench)
This is a timeless classic.
Lie down on a bench, grab a barbell or two dumbbells, and bring the weight down toward your forehead.
The name sounds a bit intimidating (not for nothing, it’s called “skullcrusher”), but it’s a fantastic exercise to work on the long head of the tricep.
Keep your elbows steady and let the muscle do the work.
The first time I did it, my triceps hated me the next day… in a good way, of course.
Pro Tip: Use moderate weights at first and focus on form.
Nobody wants to find out what happens if the bar slips out of your hands.
Overhead Tricep Extension (with Dumbbell or Cable)
This is one of those exercises you feel “deep down.”
Lift the weight overhead, keep your elbows tucked by your ears, then extend.
You’ll work the long head, and the tension you feel during extension will let you know the triceps are working overtime.
It’s one of my favorites to really isolate the muscle.
Pro Tip: If you use a cable, the movement becomes even smoother, eliminating that little “jerk” you sometimes get with dumbbells.
Kickback with Dumbbells
Looks simple on paper, but it’s a true challenge for the triceps.
Bend your torso forward, keep your elbows close to your body, and push the dumbbell back until you feel a full contraction.
I thought it was going to be one of those “piece of cake” exercises.
But then, after a few well-performed reps, my triceps seemed to say, “Really, we had to do this?”
It’s a small move, but if you focus on form and maintain control, you’ll discover that each rep leaves its mark.
Pro Tip: Don’t sacrifice form by using weights that are too heavy.
This exercise is all about control and precision.
Other Powerful Moves for the Triceps (If You Want Even More Variety)
Close-Grip Bench Press
The close-grip bench press is a hybrid between a strength exercise and an isolation move.
By bringing your hands closer on the bar, the triceps take on most of the load.
The feeling?
It’s like a normal bench press, but with that extra burn in the triceps that tells you they’re working hard.
Pro Tip: Keep your elbows close to your body to maximize tricep involvement and reduce shoulder stress.
Dips on Parallel Bars
A classic to combine chest, shoulders, and triceps.
But if you lean forward less and keep your torso more upright, the triceps become the main stars.
There was a day I underestimated how demanding they could be.
After two sets, my arms decided they had already given enough, and finishing the third was tougher than I expected.
From then on, I always approach them with the respect they deserve.
Pro Tip: Start with your body weight before adding external loads.
Diamond Push-Up
A bodyweight exercise that looks harmless, but is lethal.
Place your hands to form a diamond under your chest and push up.
The tension you feel in the triceps doesn’t lie: it’s tough, but effective.
These are my go-to when I have no equipment available.
You can do them anywhere, and after a couple of sets, your arms will feel the burn.
Pro Tip: Don’t let your elbows flare out too much.
Keep control to maximize tricep work.
What Happens to Your Triceps During Pushdowns?
Have you ever wondered what’s really happening in your triceps while doing pushdowns?
Well, science has the answer.
A study analyzed 25 people, making them perform pushdowns at three intensity levels (30%, 45%, and 60% of their 1RM) and at different speeds (slow, medium, fast), until failure.
They measured everything, from muscle activation to fatigue, to see how the three tricep heads—lateral, long, and medial—work.
Here are the key points:
- More weight and speed, more fatigue: When load or speed increases, fatigue sets in faster. Not surprising, but the interesting thing is that all three heads get tired at roughly the same rate.
- Intensity is the real game-changer: Increasing weight had a bigger impact on all three tricep heads than speed did. If you want muscle growth, weight is king.
- Each head works differently: The three heads of the triceps don’t always work in sync. Each reacts differently to changes in weight or speed.
- Speed affects the lateral and long heads: If you want to target these two parts, play with the speed of your pushdowns.
(SOURCE: Tricep Fatigue Across Intensity and Speed Variations)
Common Mistakes Beginners Make with Tricep Pushdowns
We’ve all been there.
You’re new to pushdowns, you want those horseshoe-shaped triceps, and you’re ready to crush it.
But instead, you end up making a few rookie mistakes (trust me, I’ve made them all).
Let’s break them down, so you can skip the embarrassment and get straight to results.
1. Loading Up Like You’re in a Strongman Contest
I used to think more weight meant more gains.
Spoiler alert: it doesn’t.
If your whole body is swinging, your triceps are basically on vacation.
Start lighter, focus on form, and save yourself the awkward sideways stares.
2. Elbows Flaring Out
Letting your elbows drift out to the sides?
Congratulations, you’re making your shoulders and back do all the work.
The triceps?
They’re just chilling.
Keep those elbows tucked in tight—like they owe you rent.
3. Going Full Speed Racer
Racing through reps might look cool, but it’s doing nothing for your triceps. Slow it down.
Feel the burn.
Control the weight.
Trust me, the person next to you isn’t timing your reps.
4. Cutting the Range Short
Not extending fully at the bottom or skipping the stretch at the top?
Big mistake.
Your triceps need the full range of motion to get the most out of each rep.
Think of it like squeezing out toothpaste—you don’t stop halfway, right?
5. Sticking to One Grip Forever
I was guilty of this too. Straight bar every time, no exceptions.
But switching things up with a rope or V-bar makes a huge difference.
It’s like giving your triceps a surprise party—new angles, new growth.
6. Standing Miles Away from the Machine
Standing too far back makes you lose all control.
Plus, it’s a one-way ticket to back pain.
Stay close to the cable machine, and let your triceps do the talking.
How to Fix These Rookie Moves
- Focus on your form, not your ego. Nobody cares how much you’re pushing if it’s sloppy.
- Lock those elbows in place—tight and steady.
- Control every rep. Slow down, feel the contraction, and resist on the way up.
- Mix up your grips. Straight bar, rope, V-bar—they’re all your friends.
- Keep your stance solid and close to the machine for maximum stability.
I’ll admit, it took me a while to get this right.
But once I nailed the basics, my triceps started showing up, and trust me, that’s a confidence booster.
So take your time, keep it clean, and let the gains roll in!
Final Thoughts
Let’s be real—pushdowns aren’t rocket science, but getting the weight just right?
That’s where the magic happens.
Once I ditched the too-heavy, body-swinging nonsense and the feather-light sets that felt like nothing, it all clicked.
Now, I keep it fun—rope one day, bar the next, maybe even tweak the tempo for a little extra spice.
It’s a simple move, but when you nail the details, your triceps will let you know you’re on the right track.
Give it a go, and trust me, you’ll feel the payoff.
FAQs
Why do rope pushdowns feel harder than straight bar pushdowns?
The rope forces you to stabilize your wrists and elbows more. Plus, you can “open up” the rope at the bottom of the movement, increasing tension on the muscle.
Can I do pushdowns every day?
It’s not recommended. Muscles need rest to recover and grow. Two or three times a week (with at least one rest day in between) is fine.
Is it normal to feel a bit of elbow discomfort?
A slight discomfort can happen if you haven’t developed enough mobility yet. But if you feel sharp pain, stop and check your form. It could also mean you’re using too much weight.
Should I do tricep pushdowns at the start or end of my workout?
It depends. If you want to focus on triceps, insert them after big movements (bench press, military press, etc.) but before other isolation exercises. If you want to “finish off” the triceps, put them at the end, maybe with a nice drop set.
How many times a week should I train my triceps?
If your goal is hypertrophy (muscle growth), 2-3 times a week is a good balance. Give yourself at least 48 hours of rest between sessions to allow the muscle to recover.
