How to Do Tricep Pushdowns: Proper Form, Variations, and Common Mistakes

The tricep pushdown is among of the top exercises to help the tricep development. Although the tricep pushdown is a versatile upper-body workout that is typically performed using the cable machine (a fixture in many gyms) but you could also practice the exercise at home or at the gym by using the aid of a exercise band.

How to Do Tricep Pushdown

When you are preparing for this exercise, stand in front of the tricep pushdown machine, and hold the cable bar horizontally or the rope connection (depending on the equipment the gym uses) using the overhand grasp. 1 Adjust the rope grips or bar to chest-level.

Make use of the pin-and-place adjustment to choose a weight that is low to begin. Different models of the machine could include additional weighting mechanisms.

1. Begin by putting your abdominals in a brace.

2. Put your elbows to your sides, and then place your feet with your feet set slightly away from each other. 1

3. Inhale. Then, push to the point that your elbows have fully extended, but they are not in a straight and locked position. Keep your elbows in the same position as your body. Bend your knees a bit on the pushdown. Resist bending forward. Keep your spine as straight while you press downwards. 1

4. After exhaling then return to your starting point with a controlled move. Be careful not to hit the weights.

For those who are just beginning, try to complete four sets of eight repetitions. As you get stronger and strength, you can increase the amount of reps that you perform as well as the weight you are using as resistance.

Benefits of Tricep Pushdowns

The triceps muscle brachii is located in the back of your upper arm. It is composed of three parts three heads: the lateral, long medial, and long heads. If you're trying to increase the strength of the strength of your arms, getting the 3 heads on your triceps muscles is important which is why the pulldown of your triceps is exactly that.

Increases Strength

Tricep pushdowns can also boost your endurance and strength by focusing your core shoulders, back, and. 1 The move can also be adapted to your level of strength and fitness and strength, since you can add weight you use as you go.

Prevents Injury

The muscles that form the triceps muscles are susceptible to injury due to repeated activities such as throwing, swimming and Hammering movements. Stress injuries from repetitive use of the triceps are preventable through training the triceps by doing the tricep pushdowns.

Improves Functional Fitness

The strength of your triceps is crucial for any activity that requires extensing your forearms away from your elbow. 2 Think about closing the trunk of your car or throwing a ball to your dog, planting your garden or trying to smash the last paper bag you have in the overflowing recycling bin. These tasks that you do every day are not accomplished without the help of your triceps. Strengthening them helps you to perform a variety of everyday activities.

Tones Arms

The triceps muscles can be strengthened. This is a way to get a the appearance of toned arms. Since the triceps sit in the back that of the arm's upper part, the tone of these muscles is noticeable. This is important for certain people, particularly bodybuilders.

Other Variations of Tricep Pushdown

There are many ways to make it more difficult for pulldowns for triceps as your fitness level improves. Additionally, you could make alternative exercises at home that are great for between gym workouts , or for those who do not have facilities for exercising.

Resistance Band Tricep Pulldowns

If you don't belong to an exercise facility or your gym isn't equipped with the pushdown machine, consider using a band of resistance for a workout at home or when traveling. It's also necessary to have something solid above your head, such as rod, a bar made of metal or hook.

Put the band on the point of security (at least chin-height or even over the top of your head). Grab both ends, and practice the pushdown using the same method you'd use on the cable machine.

One-Armed Triceps Pulldown

Pushdowns for the triceps may be done by using both hands or one hand. A two-handed variation is effective regardless of whether you're using an exercise machine or using a band. By doing one hand at a time lets you to take your time and concentrate on correcting bad technique. It is also helpful when one arm is recovering from injury or are on one side which is more prone to injury that the others.

Grip Bar Modifications

If your gym is equipped with the pulley machine and cable that is used for this workout and you are a member, it likely comes with a variety from grip accessories. There may be straight bars, or bars with bends in them, like the E-Z bar or V-angled bars. They're used similarly but you could be able to find one that is more comfortable utilize than the others. 3

Rope Pushdowns

There is a variety you can add to your triceps pushdown routine with the rope attachement. It puts more strain on the triceps muscles if you stop at the bottom of the exercise.

Barbell Skull Crushers

Skull crushers, referred to as triceps extensions, work the same muscles used in pushdowns for triceps. However, they use dumbbells instead of the cable pulley system.

Common Mistakes

Although tricep pulldowns are extremely efficient, you must make sure you're performing them correctly to avoid injuries and gain the maximum benefit from this exercise. Here are some of the most common mistakes that people make and the best way to stay clear of these.

Your Elbows Flare Out

Do not allow your elbows to expand outwards during the downward pull. This puts a strain on your triceps as well as puts extra tension on your shoulders. Be sure to keep your elbows at your sides throughout the entire exercise.

You're Not Using Both Sides Equally

Make sure that you are pushing down easily and evenly using both arms. If you find it difficult it could be due to a weakness imbalances between the two sides. Try tricep pushdowns using one arm on the weaker side to assist in balancing your strengths both sides.

You're Using Your Back Too Much

It is not advisable to bend at the back and shoulders in order to force your weight downwards. To make sure that your triceps are full workout, it may be beneficial to lean forward a bit and let your knees lean slightly as you press down. This will ensure that you're working all muscle groups equally.

Safety and Precautions

Be aware of this exercise if there is an injury to your elbow or chronic elbow pain. If you are suffering from specific medical issues or recovering from an illness, surgery or injury, make sure you consult a medical professional prior to beginning or altering your workout routine.