Triceps muscles are the large muscles in a human body having three points of origin or three heads. The lateral head, The medial head, and the Long head. They are present just below the shoulder blade and in 2 different areas of the humerus.
Triceps pushdown is a specific exercise practiced by all athletes and bodybuilders, to straighten their core and to strengthen their fatigue. The world is flooded with gyms where the training of triceps pushdowns is given.
This overall helps in the fitness and betterment of the body. And it proved to be effective enough. As it has the ability to target the triceps and also engages our core, back, elbows and shoulder. So triceps pushdowns are necessary.
Now the question arises how to do a triceps pushdown? Well, we will cover each and every fact related to triceps in this article so hold the line till the end.
As mentioned above, there are numerous gyms that are giving triceps pushdown training and are working on their clients as much as they can. From a weight plate to any extreme vibrating machines, all are made to give profits to the customers.
All of them, if used properly can improve health and fatigue. But one must know how to properly utilize them. And once used properly, they can seriously help you and your body in a guaranteed way.
Manufacturers from all around the globe have made many machines for specific purposes, the goal of some of them is to provide resistance torque throughout the workout.
Here, as we are discussing the triceps pushdown machines system. so let’s discover that.
Triceps Pushdowns At Gym:
There is a proper machine in gyms to do triceps pushdowns. But you must have proper knowledge about triceps and their correct form before doing the machine.
A single wrong move or wrong form would lead you to serious injury or severe muscle pain. Even wrong posture can spoil your fatigue, so there must not be any compromise on that.
To make things easy and understandable for you, we have made a step-by-step procedure that you can apply to make your triceps pushdowns beneficial at the gym. And if you are a beginner then this article is for you. So keep on reading.
For the question, how to do proper triceps pushdown. Firstly you have to choose the perfect equipment for yourself, That can be the cable attachment or rope attachment. To do the triceps pushdown by the rope attachment, bring it to weigh down closer to your chest.
The weight may be according to your level. If you are a beginner or moderate level then you must choose the tricep pushdown weight according to your age. The weight obviously relies on whether you are a male or female.
Weight Dependence:
The very first question in your head could be How much weight should you carry for triceps pushdown. Well, here we have made a list that will guide you to choose a weight for yourself. As the weight matters the most.
A lot of people do not bother to choose a good weight for them and end up having severe pains in their bodies. So weight choosing must be your priority. For males:
Bodyweight: For Beginner in kg
50 8 x 0.16
55 10×0.18
60 12×0.20
65 14×0.22
70 16×0.23
75 19×0.25
80 21×0.26
85 23×0.27
90 25 x 0.27
Body Intermediate in Kg:
weights:
50 36×0.71
55 40 x 0.73
60 44×0.74
65 48×0.74
70 78×1.11
75 83×1.1
80 59×0.74
85 63×0.74
90 66×0.74
Body weights: For Elite in kg:
50 84×1.67
55 90 x 1.64
60 96×1.60
65 02×1.57
70 108×1.54
75 113×1.51
80 118×1.48
85 123×1.45
90 128×1.42
Now the weight for the triceps pushdown for female
s varies. Here is the list of weight dependence for females:
Bodyweight: Beginner weight in kg
40 4 x 0.10
45 5×0.11
50 6×0.12
55 7×0.13
60 8×0.14
65 9×0.14
70 10 x 0.15
75 11×0.15
80 13×0.16
85 14×0.16
90 14×0.16
95 15 x 0.16
Body Intermediate in kg:
95 83×0.87
After deciding which weight you are about to carry according to your age and level now is the time for the procedure.
Step By Step Procedure For Triceps Pushdowns At Gym:
Make sure about the overhand grip of your hand. Just make an effort and try to bring the grip closer to your chest. As you have already chosen the weight for you so it will not cause any trouble.
Next, adjust it in such a way that it will be lowered for a while at the start. Now, Support your abdominals and keep your elbows still while maintaining your feet apart.
Inhale gradually and push the weight down just till your elbows are in a straightway but make sure they do not flare out in a straightforward way. Neither should your backbend or your head lean.
You have to maintain a great posture while doing this move otherwise you will face body pains. Try to keep your back as straight as you can.
It would be a bit harder but that’s how things will work. Now Exhale and return to the starting point and repeat it while keeping all the facts in your mind.
Triceps Pushdown Repetitions:
Now you must be wondering, How many triceps reps should I do?
For knowing how many triceps pushdown reps you should do, you should first know your level, either you are a beginner, moderate or Elite. It is highly recommended to start doing the triceps pushdown from fewer reps to more.
The ideal one is to do eight to sixteen triceps pushdown reps. And your goal must be doing these reps for at least 40 seconds, which means a single set. Again that also relies on your level of experience.
As soon as you increase your reps, and your sets you will feel a good tempo and this exercise will start working on you. If you want your triceps to be straightened then it is recommended to do at least four to six sets, and the triceps pushdown reps should be three to eight.
For Hypertrophy, you must focus on doing five to ten sets and the aiming repetitions must be eight to twenty.
Rope Pushdowns:
To know how to do triceps pushdowns with rope, the whole procedure is the same. The way cable is attached to the pulley system, is the same as that just these attachments help the bodybuilders and athletes to change their wrist position as quickly as they can.
And also alters the angle and the way they exercise. So it is so effective to do your triceps pushdown at the gym with a rope attachment.
Lat Pushdowns:
You can do Lat pushdowns in the triceps. To do a striated muscle pushdown you would like access to a straight bar or a cable machine. You then need to step a couple of feet removed from the machine even within the beginning position there’s consistent tension on your back.
Next, while maintaining a small bend in your elbows, you need to bend your knees, ensure that your chest is up, and stretch your back to form the maximum amount of a stretch as attainable on your lats.
Once in the set, push the bar towards your hips while not ever-changing the angle of your elbows, and because the bar reaches your thighs still stick your chest out plus flex your back. Then come back to the beginning position and repeat doing it.
But there are some important things to keep in mind. Confirm you’re supporting your abs throughout the whole set, and lean your elbows slightly. Also, don’t grasp the bar extremely wide, this would affect the movement and is again a negative point.
These are so beneficial especially for the triceps as their main target is the posterior deltoid, teres major, lats, and triceps. These lats are accountable for stretching and medially turning the upper arms into your body.
The posterior deltoid is present on the posterior of the shoulder and supports pulling your arm downward and backward through the movement.
The teres major is a little muscle that crosses from the back of your shoulder blade to the top of your arm plus helps in the extending of the shoulder and the main thing that is triceps help cause your arms down helping your lats.
Do You Really Need To Make Homemade Triceps Pushdowns?
So, in the above, we have discussed how you can do proper triceps. Now, what if you don’t have the proper setup?
And you have reasons not to join the gym, you can still do triceps pushdowns without a machine. Now we will cover all the aspects of how to build a triceps pushdown machine at home. So keep on reading till the end.
We know that you are reading this part because you want to make your triceps pushdown machine at home. But something more exciting would be knowing the benefits and necessity of making it.
So the actual problem of exercising with the free weight is that they work against gravity. That does not mean that they are not effective, we highly recommend that but cable exercises basically target your muscles. And that is great.
Have you heard about Dumbbells? And how to do triceps pushdowns with dumbbells?
Dumbbells involve good movements, like the upward movements of Biceps curls. Any professional trainer and bodybuilder know how amazing adjustable dumbbells are. And any great exercise starts with dumbbells.
With the cable system, you are bound to reverse the gravity, which is extraordinary for your muscles and proves to be more than marvelous as it produces constant tensions while the whole movement.
When you are at home, your main goal is to build such a machine system on which you can practice as many exercises as you can. Especially the triceps pushdowns. And making a great cable system that has a good point of origin allows you to have many planes of motion and angles.
Another good thing is that through the cable system you would get a constant resistance. Sometimes, you lose resistance usually at the bottom and top ends due to free weights. But the cable resistance stays still during the whole workout.
That gives your muscles a sharp and charming look. Now, what is holding you back from making a homemade tricep machine?
How To Build A Tricep Pushdown Machine
Required Tools:
Lighter
Pliers including cable cutters
Quantity Of Things:
You need to have some trying knots and a single nylon rope. And that must be twice the height of the formation wherever you’ll hang your pulley. This must be strong and solid enough plus it should be enduring enough to fit into the pulley.
A single solid pulley. You can buy it online through any trustable online store, Amazon would be a good option.
For the handle, you would need a metal pipe or foot length of PVC.
Also a galvanized wire of length three feet.
An iron hook of S-shaped. You can also buy this from Amazon.
A single Carabiner
For weight, you would need something with a real heavy load so that you can attach that to an iron hook.
Time For Action:
Now as you are done with gathering the required things. Make sure that you really want this to happen. People usually require some motivation to start something bigger.
So you must be motivated and inspired by all those amazing athletes who were just beginners at the start.
Grab your wire cutter and cut the galvanized wire in half. Make sure that you have evenly cut it.
Start doing from the middle of one of your wires and tightly wrap it many times around the pipe making a loop, using the pliers. Next twist the leftover free wire ends in a homemade ring. To make the loop stronger you can simply twist it around itself firstly. Now you have an amazing handlebar with a loop.
At one end of the rope of nylon, tie a simple knot. Just because the knot does not make a mess and get united, use a lighter to melt the ends.
Now immediately make another knot behind the melted one. And bring the S-shaped iron hook and close the knot around its one end.
Find a good calming place in your residence where you can freely do your workout. And try to get a tall structure so that you can hang your pulley system. For that, you can make a porch beam into your use or the exposed bars of a garage or maybe a high tree branch.
Attach your spare length of plated wire within the loop at the peak of your pulley, next use the pliers to cover the edges of the wire tightly about your firm big arrangement. For safety concerns, you would need to wrap it again and again until you feel satisfied.
Attach the free edge of the nylon rope by the hung pulley. Once it’s done, join the knot at this point too.
Now simply tire the 2nd knot at this head as well, and tie it about the carabiner.
After this, your wire handle has a loop wire now that is holding out of the mid. Secure the loop over the carabiner. It now has a secured pulley system with a handle.
Connect the S-shaped tool at the opposite edge of the nylon rope to something huge. And that’s how you are done making it.
Some Tips:
If you have got some further nylon rope, you’ll create a rope pulldown system for your cable device. Use a few 2-foot lengths of rope, plus tie and soften a knot at either end.
To practice it, take away the pipe handle from the fastening ring, and connect this rope handle rather.
For the mass stack, it is totally fine to use a bucket of sand or a bucket of heavy rocks. And also buy a weight plate having a hole in the mid if needed.
Now, you are done with everything, it is time to do triceps pushdowns at home and without a machine. You have made such a great pulley system just to keep the consistency and keep on doing your pushdowns.
The procedure of doing triceps pushdowns at home is just the way you can do it at the gym.
Grab the weight/ load down nearest your chest and then bring it downwards keeping in my mind all the mistakes and forms. While doing the triceps pushdowns workout, all you need is to put your whole strength.
As mentioned in the previous article about the alternates, where you can perform both single-handed and double-handed. So you must know about the variations and performing triceps pushdowns by doing only a single arm’s power can tighten it and cause pain and damage.
So make sure that the load is evenly distributed while practicing it. Elbow position in the triceps is really important. Make sure that your elbows do not flare out or your wrists do not curl.
Too much weight is definitely not a good idea, it would give you unnecessary pains and would make your muscles sore. So make sure that you are doing triceps with a good weight as mentioned in the above table.
If you do not feel comfortable while doing it, you can even go for rope attachments, or V- Bar is also a good idea here. So keep these little things in mind while performing triceps pushdowns at home. Eight to twelve repetitions of triceps pushdowns are highly recommended for about forty minutes as mentioned above.
Is Triceps Push Or Pull?
Exercises that include pulling action like traps, Biceps, and hamstrings are said to be pull-ups. While exercises that include pushing actions are pushups. Triceps are in fact a “pushing” muscle, so you practice them every time to work on your shoulder and arms.
Is Triceps Pushdown A Compound Exercise?
Well, compound exercises are the ones that are working on many muscles at a single time. Just like doing the workout for Squats, shoulder press, pull-ups, etc. And The dip is also a compound triceps exercise that includes the bigger muscles of the above body (triceps, shoulders, and pectorals).
Bottom Line:
No matter whether you are at home or at the gym, when you are performing triceps pushdowns you must be consistent with it. In the whole article, we have covered all the aspects of how to do them. And how to build their machine. So if you are interested in making your muscles even more, stronger and stretchable, and your goal is to straighten your back and core, you must have liked the topic.
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