The Tricep Pressdown: Instructions. Benefits. Alternatives. & Variations.

There are many names for the triceps pushing down, such as the pulldown, rope pushdowns and cable pushdowns. No matter how you refer to it, the Triceps Pushdown is one of the best exercises for developing triceps.

You can train at home using a resistance band, but you will need to use the cable system. All fitness levels can benefit from the triceps pressdown.

The Tricep Pushdown, Working Muscles

Primary Muscle Group

The triceps pressdown can be described to be an exercise for isolation and not a complex movement. This makes it a good exercise to work your triceps. You've probably guessed that the main muscle targeted in the Triceps Pushdown is your triceps.

The scientific name of this muscle is Tricep Brachii (Latin for "three-headed muscle, arm") When you raise your arms, the medial and lateral heads of the triceps, as well as long heads, work together.

When pushing down, the triceps pushdown splits the medial and the lateral parts.

Secondary Muscle Group

This exercise stimulates many other muscle groups such as the muscles of your lats and abdominals (rectus abdominis), aswell as Obliques (exterior obsliques), and the pecs and pectoralis principal (and minor pectoralis), trapezius and trapezius.

Secondary muscles are used to stabilize and support the pulldown. However, lowering the weight with your shoulders, back or chest could result in injury, negating the main benefits of the Triceps Pushdown.

The Tricep Pushdown - Benefits

#1 Gains in Strength

You can get many benefits from strengthening your triceps muscles.

Because the triceps extend from the elbow and shoulder, they can stabilize your shoulder joints. Strengthening your triceps can improve the stability of your elbows and shoulders.

Strong triceps muscles can help you gain more weight and strengthen your upper arms.

A great exercise for athletes, bodybuilders, and anyone looking to increase strength in their upper arms is the triceps pulldown. You can use this routine to increase strength, whether you are throwing an object or lifting heavy objects for work.

#2 Isolation

The triceps pulldown, as we mentioned earlier, is an isolated exercise. This is an advantage if you have any muscle imbalances or problems. Instead of focusing on your triceps, you can do the triceps pushdown.

For example, if your chest is bigger than your arms, the triceps pushdown could be done to compensate.

You can increase your bench press with chest-specific barbells by strengthening your triceps. They work together when you bench press.

#3 Convenience

Tricep exercises that require expensive heavy equipment are best done in gyms. To perform the traditional triceps pulldown, you will need a resistance band.

Connect the light resistance band using a strong hook or rod. This will increase your strength, regardless of the place you are.

Continue reading to find out more about the pushdown and resistance bands.

The Tricep Pushdown: Instructions

Setup

Face a pulley when your feet are shoulder width apart. This allows you to face a straight or rope-hung pulley at chest height.

If you're using a rope to grasp it, move your hands toward one another. If you are using a bar to grip, place your palms on each other.

Start the exercise by elevating your chest and bending your shoulder blades slightly.

Instructions

To fully extend your arms, keep your elbows bent at your sides.

End the exercise at the end and extend your triceps in order to achieve maximum contraction. You should keep your wrists up during the whole exercise.

Next, slowly let go of excess weight and get back to your initial position.

Recommendation

Beginners should perform three sets of 8-10 reps. To push your muscles, you can try different sets/rep combinations once you're comfortable with the routine.

The Tricep Pushdown - Mistakes

#1 Excessive Elbow Movement

Many people allow their elbows and fingers to move in a forward-back direction when they move. This motion may technically allow you to gain weight but you're actually using your elbows for the final workout.

To increase strength in your triceps, make sure your elbows are firmly in your body. This will result in a stronger contraction of your triceps muscles.

#2 Flaring Elbow

Flaring your elbows is another mistake. The dominant muscles of the chest and shoulder become dominant muscles when the elbow is flaring towards the sides. This makes the triceps pressdown motion resemble a jackhammer.

Proper form is essential if you want to build the triceps muscle effectively.

#3 Curling The Writs

In the hope of doing a more complete exercise, many people will bend their wrists at every pushdown. But the reverse is true. Curling your wrists reduces tension in your triceps muscles. It also causes unnecessary stress to your wrist.

You should keep your wrists neutral during each repetition.

Variations on the Tricep Pushdown

#1 Resistance Band Triceps Pressdown

An exercise band is similar to a cable system and can be used for the exercise. The resistance band for triceps exercise is different from the traditional rope or cable pushdown.

A cable provides the same resistance, but the resistance gets higher as the band grows in length. For those who frequently travel, or just like to exercise at their home, resistance bands can be a more cost-effective and practical option.

#2 Alternating Triceps Pushdown

You can only do the alternating pushdown triceps exercise with one arm. You can lower your weight and continue to do the pushdown triceps with one arm. Single-arm triceps exercises can be used by athletes to correct muscle imbalances in the upper arm.

#3 Pushdown for Reverse Grip Triceps

Reverse grip triceps pushdown is another great variation to the classic. Reverse grips have the palms facing upwards.

You won't be able do the same as a heavyweight if you use this technique. This technique is still a good way to assist people with elbow flare. They should keep their elbows as straight as possible and be mindful of engaging the triceps muscles.