Tricep Pulley Pushdown on Decline Bench
Decline-bench tricep pushdown that increases stability demand while isolating the triceps.
ArmsIntermediateStrengthExtension
At a glance
| Muscles worked | Primary: triceps. Secondary: core |
|---|---|
| Muscle group | Arms |
| Difficulty | Intermediate |
| Type | Strength · Extension |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~26 kcal |
How to do it
- Lie on a decline bench and grip a high-pulley attachment.
- Extend the elbows fully while keeping the upper arms stable.
- Squeeze the triceps at the bottom.
- Return with control.
- Repeat for desired reps.
Equipment
- Cable Pulley
- Decline Bench
Coaching tips
Benefits
Decline-bench tricep pushdown that increases stability demand while isolating the triceps.
Common mistakes
Avoid flaring the elbows or losing position on the bench.
Make it harder
Increase weight or slow the eccentric.
Make it easier
Perform the standing version.
Breathing
Exhale as you push down, inhale as you return.
Build a workout with this exercise
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Beginner · 3 sets × 12-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.