Ski Erg Triceps Pushdown — how to, muscles worked, alternatives

How to do the Ski Erg Triceps Pushdown

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

Full technique — 6 steps

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

Substitutes by equipment

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

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 Beginner
Harder Barbell Skull Crusher 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.