Selectorised pushdown machine
Selectorised pushdown machines use weight stacks with pin selection for quick load changes. The convenience suits busy gym sessions where dropping plates between sets wastes time. The mechanics provide effective tricep training similar to cable pushdowns with simpler operation. Here is how to use them.
What the machine trains
Selectorised pushdown machines target the triceps with reduced stability demands compared to free cable work.
Primary mover
The triceps brachii does the work. The lateral and medial heads particularly engage during the pushdown. The pattern matches cable pushdowns. The mechanics are essentially the same with weight stack loading instead of cable plates.
Quick loading benefit
Pin selection allows changing weight in seconds. No need to load and unload plates. Useful for drop sets, supersets and busy training sessions. The convenience supports certain training methods that require frequent load changes.
Consistent path
The machine path is consistent across reps. Better form maintenance during high rep work or supersets. The reduced variability supports consistent training stimulus over time.
Setup and execution
Selectorised pushdown machine technique mirrors cable pushdowns with the convenient loading.
Setup
Select weight by inserting pin in the desired plate. Position yourself in front of the machine. Grip the handle attachment. Keep elbows tucked at sides throughout. Slight forward lean is appropriate. The setup is straightforward.
The pushdown
Extend elbows pressing the handle down. Keep upper arms stationary. Only forearms move. Squeeze triceps at full extension. Hold briefly at peak contraction. The mechanics match cable pushdowns.
The return
Allow the weight to return to starting position. Control the return. 2 to 3 seconds for the eccentric portion works well. Avoid letting the weight stack crash back which loses eccentric benefit.
Common mistakes
Elbows drifting forward. Using too much weight. Insufficient range of motion. Rushing reps without controlled tempo. Most issues match standard pushdown mistakes since the mechanics are similar.
How to use the machine
Selectorised pushdown machines suit specific programming situations within tricep training.
For drop sets
The quick load changes suit drop set protocols. Pull a heavy set, immediately drop weight, continue reps. Repeat with further drops. The drop set technique drives hypertrophy effectively. The selectorised machine makes execution simple.
Superset partner
When supersetting tricep work with other exercises, the quick loading helps maintain workout pace. No time wasted between exercises adjusting weight. Useful for time efficient training and tricep biceps supersets.
High volume work
12 to 20 reps per set work well. 3 to 4 working sets typically appropriate. The convenient loading supports multiple sets without lengthy transitions. Effective for high volume hypertrophy work.
Equivalent to cable pushdowns
The training stimulus is essentially the same as cable pushdowns. Choose based on equipment availability and convenience needs. Most programmes that work with cable pushdowns work equally well with selectorised machines.
The selectorised pushdown machine sits within the Tricep Exercises hub alongside other pushdown and cable variations. For the complete library, see our Tricep Exercises Hub.
More tricep exercises from the hub
This guide sits inside the Tricep Exercises hub covering every effective tricep movement from pushdowns and dips to overhead extensions and skullcrushers. Head back to the hub for the complete library and build your tricep session.
Keep training
For cable pushdowns, our Cable Pushdowns covers the standard variant. Straight Bar Pushdowns covers straight bar specifically. And V Bar Pushdown covers V bar work.
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