Bar Pushdown

Bar Pushdown is a beginner isolation push using cable. It loads Triceps.

Why this lift

The Bar Pushdown is a beginner isolation push lift. It primarily loads Triceps. Forearms help. You need cable. Most programs place it after your main compounds, as accessory work. You may also hear it called Bar Pushdowns.

The triceps finish every press. Isolation work here is for the lockout you keep missing, not for a pump that replaces bench. If you are new to the gym, learn it with a light load and keep it.

Muscles worked

• Primary: Triceps
• Secondary: Forearms

Setup

• Set cable so the elbows can stay fixed.

How to do it

1. Extend through Triceps to lockout, then return under control.

Coaching cues

• Only the forearms move.
• Finish the lockout without slamming.

Common mistakes

• Letting the elbows flare and travel. Pin them; reduce the load.

How to program it

Treat the Bar Pushdown as accessory work: 2–4 sets after your main compounds, enough to feel the target muscle without stealing recovery from the big lifts.

If the Bar Pushdown does not agree with you, Barbell JM Press trains Triceps with a different setup.

Related lifts

• Barbell JM Press Triceps
• Barbell Overhead Tricep Extension Triceps
• Barbell Skullcrusher Triceps
• Bench Dip Triceps
• Cable Cuffed Single Arm Tricep Extension Triceps
• Cable Dual Overhead Tricep Extension Triceps

FAQ

What muscles does the Bar Pushdown work?

The Bar Pushdown works Triceps (primary), Forearms (secondary).

What equipment do I need for the Bar Pushdown?

You need cable.

Is the Bar Pushdown suitable for beginners?

Yes. The Bar Pushdown is marked beginner in this catalog. Start lighter than you think and film one set from the side.