Cable Triceps Pushdown on Floor exercise animation (Male)

Cable Triceps Pushdown on Floor

Target muscle
Triceps Brachii
Equipment
Cable
Body part
Upper Arms
Type
Strength

The cable triceps pushdown on floor is an isolation exercise that targets the triceps brachii of the upper arms. Performed kneeling on the floor at a high cable, it keeps the elbows pinned and the body braced, removing momentum so the triceps do all the work through a full extension. It's a great finisher for adding direct triceps volume.

How to do the Cable Triceps Pushdown on Floor

  1. 1Set the cable pulley to a high position and attach a straight or rope handle.
  2. 2Kneel on the floor facing the cable stack, far enough back that the cable runs at a downward angle when you grip the handle.
  3. 3Grip the handle with an overhand grip and pin your elbows tight to your sides, forearms angled up toward the pulley.
  4. 4Brace your core and keep your torso upright so your shoulders and elbows stay fixed in place.
  5. 5Press the handle down and forward by extending your elbows until your arms are fully straight, squeezing the triceps at the bottom.
  6. 6Pause briefly in the locked-out position without leaning your bodyweight into the cable.
  7. 7Let your forearms rise back up under control until your elbows are fully bent, keeping tension on the triceps.
  8. 8Complete your reps, then release the handle and return the weight to the stack.

Form tips

  • Keep your elbows fixed against your sides for the whole set — only your forearms should move.
  • Squeeze the triceps hard at full lockout and control the return rather than letting the weight pull your arms up.
  • Stay upright and braced; resist the urge to bob your torso to drive the weight down.
  • Use a weight light enough that you can complete the full range of motion on every rep.

Common mistakes

  • Letting the elbows drift forward or flare out, which turns the move into a press and takes tension off the triceps.
  • Leaning your bodyweight into the cable to push the handle down, which cheats the rep using momentum instead of the triceps.
  • Cutting the range short and not fully extending the elbows, so the triceps never reach peak contraction.
  • Letting the weight snap your forearms back up too fast, which loses muscular tension and control.

Frequently asked questions

What muscles does the cable triceps pushdown on floor work?

It isolates the triceps brachii, the muscle on the back of the upper arm responsible for straightening the elbow. Pinning your elbows and bracing on the floor keeps the focus almost entirely on the triceps.

Why do the pushdown kneeling on the floor instead of standing?

Kneeling on the floor lowers your body and locks your torso in place, making it harder to lean into the cable for momentum. That keeps the elbows fixed and forces the triceps to do the work.

How many sets and reps should I do?

As an isolation move, 3–4 sets of 10–15 reps works well. Use a controlled tempo and a weight you can extend fully on every rep rather than going heavy and swinging.

Is the cable triceps pushdown on floor good for beginners?

Yes. It's a low-skill isolation exercise, and the floor position naturally limits cheating, so beginners can learn to keep their elbows pinned and feel the triceps work.

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