# Ski Erg Triceps Pushdown

An arms-only stroke on a ski erg: standing tall, you press both handles from chest height down to your hips by straightening your elbows. Trains the triceps with the erg's fan as resistance.

- Beginner · Isolation
- Equipment: Ski erg
- HD video: https://media.seto.fit/exercises/ski-ergometer-cross-country-ski-triceps-extension-pull/video/male.mp4
- HTML: https://seto.fit/exercises/ski-erg-triceps-pushdown/

## Muscles worked

- Triceps: 9/10
- Lats: 4/10
- Rear delts: 3/10
- Forearms: 3/10

## How to do the Ski Erg Triceps Pushdown

1. Stand facing the machine, a handle in each hand at chest height.
2. Keep your upper arms still and close to your sides throughout.
3. Press the handles down until your arms are fully straight.
4. Let the handles rise back to chest height under control.

### Full technique — 6 steps

1. Stand facing the machine with feet about hip width apart and a slight knee bend.
2. Hold one handle in each hand with a neutral grip at lower-chest height.
3. Set your upper arms by your sides with elbows bent about 90 degrees.
4. Press the handles straight down by extending your elbows until your arms are fully straight.
5. Finish with the handles beside your hips without hinging or bending your knees further.
6. Let the handles rise back to chest height under control, keeping your elbows by your sides.

## Common mistakes

- Swinging torso into the pushdown
- Letting upper arms swing
- Stopping short of full extension
- Letting the handles snap upward
- Letting shoulders roll forward

## Form cues

- Keep upper arms still
- Move only at elbows
- Straighten arms fully
- Keep torso quiet

## How much to do

- **Strength**: 3–4 sets of 8–10 reps · rest 1 min 30 s · 2 reps in reserve · lower 1 s, lift explosively
- **Muscle growth**: 3–4 sets of 12–20 reps · rest 1 min · 2–3 reps in reserve · lower 1 s, lift 1 s
- **Endurance** (good fit): 2–4 sets of 25–40 reps · rest 45 s · 3 reps in reserve · lower 1 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Cable machine**: [Elbows Out Triceps Pushdown](https://seto.fit/exercises/elbows-out-triceps-pushdown/), [Cable Skull Crusher](https://seto.fit/exercises/cable-skull-crusher/)
- **Dumbbells**: [Bilateral Dumbbell Triceps Kickback](https://seto.fit/exercises/bilateral-dumbbell-triceps-kickback/), [Seated Dumbbell Triceps Kickback](https://seto.fit/exercises/seated-dumbbell-triceps-kickback/)
- **Resistance bands**: [Single Arm Resistance Band Triceps Pushdown](https://seto.fit/exercises/single-arm-resistance-band-triceps-pushdown/), [Resistance Band Triceps Kickback](https://seto.fit/exercises/resistance-band-triceps-kickback/)
- **Kettlebell**: [Kettlebell Overhead Triceps Extension](https://seto.fit/exercises/kettlebell-overhead-triceps-extension/), [Kettlebell Skull Crusher](https://seto.fit/exercises/kettlebell-skull-crusher/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- **This exercise: Ski Erg Triceps Pushdown — Beginner**
- Harder: [Dumbbell Overhead Triceps Extension](https://seto.fit/exercises/overhead-triceps-extension-dumbbell/) — Beginner
- Harder: [Barbell Skull Crusher](https://seto.fit/exercises/skull-crusher-barbell/) — Intermediate

## Quick answers

### What muscles does the Ski Erg Triceps Pushdown work?

Primary: Triceps 9/10. Also works: Lats 4/10, Rear delts 3/10, Forearms 3/10.

### When should I do the Ski Erg Triceps Pushdown in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 5 min with rest.

### How many sets and reps of the Ski Erg Triceps Pushdown?

Strength: 3–4 sets of 8–10 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 12–20 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–4 sets of 25–40 reps, rest 45 s, 3 reps in reserve.

### What can I do instead of the Ski Erg Triceps Pushdown?

Cable machine: Elbows Out Triceps Pushdown, Cable Skull Crusher. Dumbbells: Bilateral Dumbbell Triceps Kickback, Seated Dumbbell Triceps Kickback. Resistance bands: Single Arm Resistance Band Triceps Pushdown, Resistance Band Triceps Kickback. Kettlebell: Kettlebell Overhead Triceps Extension, Kettlebell Skull Crusher.

### What is a harder version of the Ski Erg Triceps Pushdown?

Dumbbell Overhead Triceps Extension (Beginner), Barbell Skull Crusher (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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