Triceps brachii which is also known as “The three-headed muscle of the arm” is present on the backside of the upper limb of various vertebrates. In medical terms it mainly has three parts:
The medial head:
This first part is the most important muscle that has the ability to give the arm a curvature as well as better fatigue after being properly trained. It is located on the Exterior of the humerus muscle.
This other part is located at the backside of the top tricep. And it is said to be unusual
So here comes the longest section of the triceps and is on the down backside of the arm.
The fact is that triceps are so underrated.
They are without any doubt the most amazing part of the upper body muscle. And this large muscle is the reason for the arm’s straightening. Now if you are wondering what is a tricep pushdown?
Triceps Pushdown description:
So, Tricep pushdown is the training given to the individuals for strengthening these muscles. It has been proved effective and is perfectly made to target the tricep muscles. The procedure is quite simple and is done by pulling a heavy object downwards maintaining the posture.
This triceps pushdown diagram shows how the whole system is placed in the gym and utilized by a person. If you are a beginner and want to cover each and every aspect regarding tricep pushdowns then hold the line till the end.
Are Tricep Pushdowns Necessary?
The very first thing that may come to your mind would be, Are triceps necessary? The answer is a profound YES, the main thing is the necessity of tricep pushdowns.
Any bodybuilder or athlete must have gone through many tough exercises that are designed to make their muscles more powerful and stretchable. And Tricep pushdowns is one of them.
What exactly happens while doing the pushdowns is that it involves all three fronts of the tricep brachii muscle, where the reverse-grip tricep pushdown puts loads of stress on the medial head of the tricep especially.
The medial head is commonly overlooked in tricep exercises and then this is often a very productive exercise to create muscle expanse. As it engages the shoulder, our back, and core so it overall strengthens the body and the muscles. Which is again necessary for fitness.
If you want to be an athlete like Usain Bolt, Mo Farah, Oscar Pistorius, Allison Stokke, Nadia Comaneci, Florence Griffith Joyner, Antonio Rüdiger, and Milkha Singh then you must not ignore this exercise.
Tricep Pushdowns At home:
Tricep pushdowns are a preferred method of making your core stronger and boosting your energy. There are numerous tricep pushdowns gyms that will surely help you in strengthening your muscles. However, if you do not have access to the correct instrumentality for that exercise, you’ll make a choice from any tricep pushdown.
Exactly what percentage sets and repetitions you must do, and the abundant weight you must raise, relies on your strength-training goals. For overall strength and persistence, doing one to a few sets of 8 to 12 triceps pushdown repetitions is such a great way to start today.
If you are striving for muscular continuation, think about using a rather moderate weight and doing over twelve returns, and for more durability or stamina, use more substantial weights that create it difficult to finish and reach at least 6 to 8 repetitions.
So now, for tricep pushdowns at home, you need a long cable pulley and you have to follow the steps:
Steps For The Of Tricep Pushdowns At Home:
- The first step is to thread your flexible band through the loop side of the door hook; the center of the band ought to be within the loop.
- Then secondly, Place the door anchor on the prime of a durable door, so shut the door to carry it. The “stopper” facet of the anchor goes on the way facet of the door, whereas the loop that endures the resistance band ought to be entirely on your facet of the door.
- Now all you have to do is to stand facing the door and hold one facet of the band in every hand, by keeping your elbows reachable on your sides and lean your arms so that they return up to concerning chest height.
- Then change the handles as needed, thus there is tension within the band at this point.
- Now Assume that your elbows are stapled to your sides as you unfold your arms, pushing yours handily against the band’s resistance.
- Lastly, Reverse to the beginning point with a slow, controlled movement.
And In case, you have a machine or you have joined any reasonable gym that assures you and doesn’t compromise on your fitness. Then it is such a great way to practice Tricep pushdowns every day.
No matter if you are doing it at home or in the gym. For doing it in the gym follow the following steps:
a) Keeping your feet with some distance like the width of the shoulder, hold a stretchable pulley that is tightly attached no matter solid bar or maybe- bar fastening at chest height.
b) The rope that you are holding, grasp it to your butt end along with your palms meeting mutually.
c) Don’t forget to keep your chest high and make sure that your shoulder blades are together and you are being consistent by slighting and leaning down repeatedly.
Here is the step-by-step instruction of triceps pushdown.
a) It’s time for the action, slightly hold the rope downward till your arms are completely stretched.
b) Now Delay at the base of the repetition and flex your triceps for best compression. Do not forget to maintain the neutral wrist form the whole time.
c) Release the pressure slowly and keep on repeating.
Tricep Pushdown Benefits:
There are so many benefits of Tricep pushdowns as they are practiced by so many athletes. And there is no necessity of doing it in gyms or on machines as mentioned above, you can do Tricep Pushdowns at home as well. And the procedure is discussed thoroughly.
Now we have seen a lot of people who know the things but they require motivation or just some solid points to try something bigger. We’ll cover all the perks of trying Tricep Pushdowns.
Firstly if you are a beginner there is no need to rush just try to do three to four sets of eight to 10 repetitions. And as you become stretchable and you feel a good tempo in you, then try different combinations and increase the sets with repetitions.
a. Daily Tricep Pushdown:
After doing so much research by American Council on Exercise (ACE) they considered Daily tricep pushdowns effective. And among all the other things, triceps were said to be something great for strengthening the core and for enhancing the fatigue of the body.
Also as they mainly work on the medial and lateral heads of the triceps so they perfectly help in the stabilizing of the muscles especially behind the arm. Tricep pushdowns are proved to be useful for the joints of the shoulder as well as for the elbow joints.
Starting from fewer sets, as soon as you step in the moderate level. You will have the power to lift more weight which is again very necessary for bodybuilders. And will definitely help the other muscles near your arms like your traps, lats, abs, gulets, and pecs.
So for the sake of accomplishing your goals and to be an aesthetic bodybuilder or maybe an athlete, you must involve yourself in it.
In case you do not know, Tricep pushdown is an isolation workout. And this is quite beneficial if you are facing any imbalance of some muscles as it targets your triceps, it will help in balancing. For example, if you are feeling like your arms are weaker than your chest then try doing triceps with some specific sets, it will help in supporting your muscles.
So then, your barbell bench press that you practiced for your chest will be slightly better if you grow your triceps because they are synergistically included in the bench press movement. There is another amazing advantage of tricep pushdowns, they have the ability to improve the composite exercises.
Are Triceps pushdowns good? Yes! They have mostly overlooked muscle groups. But by constantly practicing them you can advance your appearance with diamond push-ups, close-grip bench presses, and various more compound exercises that utilize the tricep muscles.
Another cool thing about triceps pushdowns is the availability. As it is convenient no matter where you are you can build your own system. There is no need to especially join a gym for your body. The machine system is quite heavy and expensive and not everyone can have access to them. So by simply making a pulley system at your home or workplace.
You can easily work on your body. And the weight depends upon your tempo. So what is holding you back after reading the benefits? Wanna read more? stick to the article and get to know more.
Triceps pushdown mistakes:
Nobody is always perfect on the first try. It definitely takes some time to be an expert at something. Not only your time but your effort also counts.
It is not specified in the workout but also in the race of life, you need to be patient and accept all the flaws and mistakes you do to move further. There are a lot of people who start doing workouts but have not read the whole Triceps pushdown instructions or are not properly trained.
They just get a little inspiration and start working on their body. But it is always recommended to learn the whole thing before practicing it in life. Because when it comes to your body, there must not be any compromise. As in the end, you are responsible for your fatigue.
So before you start doing the exercises, get to know each and every aspect related to it.
There are a few tricep pushdown mistakes that are done by people and can even lead to serious issues. So you need to avoid them to become perfect at your workout. Even if you are a gym owner or a trainer this is beneficial for you too. So let us get into it:
1.When You Don’t Concentrate On All 3 Heads:
As mentioned at the very start of this article, there are a total of 3 parts of the triceps. The medial head, the lateral head, and the long head. So the first mistake to be noticed is not focusing or working on all of them.
And training all of them is important if you want to progress your arm.
So now you know that you have to avoid this Triceps pushdown mistake and build your arm in such a balanced, artistic, and proportionate manner, to progress in your bodybuilding journey.
2 . When You Excessively Move Your Elbow:
Another major tricep pushdown mistake is the excess movement of elbows. This is done by most people. They let their joints bend back and forth during the move. Well, you actually can lift extra weight doing this momentum, you are utilizing your lats to perform the workout.
Now to overcome this, all you have to do is to retain your elbows tucked into your body then you will see a way better consumption of your triceps. So what is more than that? Your priority must be triceps.
Most people need to know about this mistake. As it has something bigger to do with your fatigue and to get better results you must not excessively move your elbows.
3 . When The Elbows Flare Out:
Another common tricep pushdown mistake is the flaring of elbows. While doing the exercise, some people allow their elbows to flare outside on the descending push. This opposes the practice on their triceps and puts undesired pressure on their shoulders. Which is again the negative point of it.
The shoulder and the chest muscles take over as soon as the elbows are allowed to flare out. And then somehow as time passes the triceps pushdown exercise becomes a weird motion just like a jackhammer.
So for the sake of building better fatigue and for the effectiveness of this workout. One must do a proper triceps pushdown.
4 . When You Do Extreme Biceps Focus:
As mentioned above, the triceps makes up two by three of the arm – hence it is suggested to begin the arms with a triceps motion or set of activities ahead, or beside hitting the biceps.
5 . When You Curl Your Wrists:
Keeping the wrists neutral is necessary. It is assumed by the people that if they curl their wrist after every proper triceps pushdown, they will have a complete round. But in reality, it has nothing to do with that. There is no actual need to curl the wrists instead it is a mistake.
While doing the exercise when you curl your wrists it will create unwanted and undesired stress on your wrists. So make sure that you are not doing it wrong and keeping your wrist normal throughout the workout.
6 . When You Are Using Back More:
You are not required to lean over at the back and shoulders to overcome the load down. It is above-mentioned, that to confirm your skeletal muscle has gotten totally worked, it is useful to bend ahead slightly and allow your joints to lean slightly as you cut down.
This position assures you are participating in all the muscle parts evenly. It is so damn important to keep a proper check on your workout, whether you are pushing down both arms evenly and smoothly.
Keep in mind all the triceps pushdown teaching points including this one.
7 . Weak Form:
Last but not least, this mistake is made by almost every beginner, even some trainers do not bother with it. Poor form does not lead to the proper triceps pushdown. Rather it affects the performance of the exercise.
To all of those people who have been worrying about their fatigue and are complaining about the disorder or maybe no change in their body after triceps pushdowns.
This is the reason proper and correct triceps pushdown forms are necessary. It matters when your shoulders or elbows are not in the right manner. Or when you are focusing too much on your back or when you are not doing it properly.
So for the sake of betterment and good body posture do not make this mistake. And in many cases, it usually happens due to the lifting of a heavyweight or maybe applying poor techniques. You read all the triceps pushdown instructions carefully.
Triceps Pushdowns Modifications:
If the gym place that you are going to has a chain and block machine perfectly engaged for this workout, then it most likely would have many tricep pushdowns grip attachments. You will notice different bars, like the straight one or the one having bends in it.
For example, V bar, E-Z one, etc Now it depends upon you and your comfort level. Use what you feel better and suitable with.
Now let us suppose your gym does not have the suitable one or maybe it doesn’t have the tricep pushdown machine, then you must go for a resistance band or do banded triceps pushdowns at home no matter if you are in your someone else’s place or traveling.
It actually works. You will also require a strong and long-lasting sort of block of metal or hook or rod on top of your head.
Now how does that work?
Set the resistance band around the strong purpose at the height of the chin or not overhead. Triceps Pushdown grip is important here so hold the ends and practice the exercise doing the exact form you would do on the machine while keeping in mind all the mistakes mentioned above.
You have both options, whether to do one-handed or maybe two-handed. Triceps can be done in both ways. A two-handed modification works great whether or not you are using a band or working on a machine.
Doing the triceps with one arm permits you to prevent poor form which is again a plus point or also helps if in case you are going through any arm fracture
Triceps Pushdowns Variations:
The resistance band modification is already discussed above as it is quite convenient and cheaper for anyone who likes to stay home or like to travel. Now there are some other Triceps Pushdown variations that you must know and try.
a. Alternating Triceps Pushdowns:
This is the perfect triceps pushdown for bodybuilders and sportsmen. For doing this variation of triceps pushdowns, the machine is not necessary even if you can do it at home. If you are at the gym, then simply stand facing the machine and lower the load and stick to this form.
As it is one arm form so it helps to balance the more energetic and weaker arm. If not at the gym then try it at your home. The system that you have made as mentioned above, would be perfect to hold a single weight down with one arm and then keep on repeating the alternating triceps pushdowns.
b. Reverse-grip Triceps Pushdown:
This tricep pushdown grip is highly recommendable for those who face the flaring out of their elbows. It keeps them fit and tight. This is also one of the most effective triceps pushdown variations. This includes the underhand grip that means that palms facing to the body.
The palms face up and then for the reverse they face down and this goes on repeat. It perfectly engages the muscles and is an advantageous one. You can hold as much weight as you can by this variation.
Safety And Precautions:
If you have got a past or pre-existing health form, discuss it with your doctor before starting an associate degree exercise program. The correct workout routine is crucial to confirm the strength of your health and the effectiveness of a training program, however, you’ll have to be compelled to modify every exercise to achieve optimum results.
Continuously choose a triceps pushdown kg(weight) that enables you to own full management of your body during the movement. And in case you feel my discomfort or something wrong in your body. Or if you feel some bruises then it is highly suggested to visit your doctor.
And do not ignore such conditions. The reason for any issue could be any mistake that you have been making while practicing your workout or maybe that is related to your health condition. So, stop immediately and consult a professionalist.
Triceps Pushdowns Alternates:
If you have loved doing all the triceps and you want to learn more. Then stick to the line and learn more alternates and substitutes for triceps pushdown workouts. That is how your interest level would increase and you will get to know more about the exercises.
For doing this, All you have to do is to place your body on the flat floor or any flat bench where your feet are firmly placed on the ground. Now engage your core in such a way that you are holding the blockheads above the chest by your palms confronting each other.
And now your elbow is in a fastened position, join the elbows to gradually draw the dumbbells below just behind the ears. Lastly, Engage your triceps to stretch your arms into the exact position at the top. And then keep on repeating it.
All those sportsmen and bodybuilders who have been working on their bodies do this exercise to keep their bodies fit. And is done for the main reason to increase the size of the tricep and to enhance the stretching of your arm.
Alternating Triceps Kickbacks:
This other beneficial thing is done by straightening the back and keeping the waist for such a time that your back somehow becomes parallel to the ground. Grab the head of the kettlebell grip with 1 hand and while your palm is facing innerly.
Now, Take the kettlebell confined to the chest. And Turn your arm to make the ninety degrees angle of your elbow with the forearm. All you have to practice is to adjust the triceps to take the kettlebell behind you while keeping your elbows set.
Till your arm is properly extended. Compress your triceps at the peak of the rep plus turn to the starting point. Keep on alternating and redo again and again.
Overhead Triceps Pushdown Extensions:
Consider a strong standing point. And your elbows are tucked in plus the arms are closer to your forehead. Now gradually, reduce the load till your elbows and forearms make an angle of ninety degrees.
Now, Put your upper arms bold and let your forearms move easily. Following, manage your triceps to drive the blockheads up in a controlled style to the outset point.
Some Most Effective Triceps:
Now we will discuss the most effective triceps, for doing almost every single effort like pushing the door or something, you are ultimately using your triceps. So you must have strong arms in order to lift heavy.
Here are some most effective ones:
The diamond pushup is probably the hardest one but the most effective tricep also. For doing this tricep all you have to do is to start it by placing the arms at the mat directly under the chest. Hands must be spread and the forefingers plus thumb must meet and make a diamond shape.
Secondly, keep your legs straight just like the plank position and this part is quite harder. Make sure that your lower back is smooth and the abs are involved while you lean the elbows, reducing until your chest or chin reaches the mat. It is not that necessary to reach the mat, just lower as much as you can.
And at the lowest point, the elbows must be close to your sides. Now keep on doing the same move for eight to sixteen reps.
The third most effective tricep is Dips. It is also known to be tough but that actually depends upon your position of feet. To make it way easier, the feet are bent. To do this amazing exercise all you have to do is to sit on the chair with your hands in such a way that your knees and hips lean or your legs be straight.
That is quite hard but we can’t deny how effective this exercise is.Now with the help of your hands, lift up and keep your hips really close to the chair and also bend the elbows. Lower them down till they make an angle of ninety degrees.
Push it backway and keep on repeating for about eight to sixteen reps. The thing to keep in mind is that it may give you shoulder aches, if it does then stop doing it.
Rope pushdown is something whose alternative has been discussed above. Basically, it is a rope attachment, the whole system holds perfect triceps pushdowns. A strong solid cable is attached above the head and the weight is lowered to practice it.
If you have read the whole article you must know about the resistance band. It is the alternative here. If you have no access to the whole cable system you can use a resistance band.
Bar pushdowns are very similar to rope pushdowns but are about sixty-seven percent less effective than them. This workout is also done in gyms where a proper cable system with a small attachment is placed.
You need to keep your elbows straight while you are pushing the weight down.
Stand in front of that and keep your elbows bent at about ninety degrees.
Now while keeping them stationary, push the bars downward. By holding the triceps contracted as you stretch the arms. Keep on repeating for about one to three sets containing eight to sixteen reps.
The best triceps pushdown grips are not hard to discover now. The best trainers and professionals in the world know about the best grip and suggest the same to customers. If you also want to know about that, then CAP V Bar is the best thing. And the amazing thing has an additional rubber grip that is already built into it.
Customers are always in search of something that has an unusual grip and is comfortable as well. This rubber is quite cheaper and easy to use also. So this would definitely be an astonishing choice for the home gyms.
- The long-lasting and strong one.
- Rubber is easy to use and is a good choice for beginners for their overall workout
- The main thing is to prevent your hands from slippering, and these are the perfect triceps pushdowns grip as rubber prevent slipping motion
Best Triceps Pushdown Bar:
Now the best triceps pushdown bar is here. This is what every person doing the workout is looking for. And the good and proper bars are necessary for a strong body and fitness. And the bars matter the most, so by concluding we have found the best bar named Yes4All accessory package.
The whole package is so appealing as it includes so many other important things like the straight bar and v bar. So you should definitely have it. Or you can also search for titan fitness Triceps pushdown grips at very reasonable prices.
- You can perform about twenty-plus variations
- Quite versatile, the whole package is reasonable
- For workout support, there is a textured grip of the v bar
- Also the textured grip on the other bar
There is a huge number of women working on the fitness of their bodies. And among many exercises, they have declared this workout as a 1 Triceps pushdown and is one of the most beneficial exercises.
This helps them in lifting more weights and also improves their fatigue by making them more stretchable and powerful. So no matter if it’s a man or a woman, they are striving for the wellbeing of their body. Also, no matter if you are doing a tricep pushdown at home or gym. These exercises would definitely help your body.
Gyms are flooded with beginners and trainers from all around the world are trying their best to work on them. So if you need the motivation to work on your body then start by today.
And go follow all the amazing bodybuilders and athletes roaming on social media, and get inspired by them. We have tried to cover every single fact that a beginner needs to hear. Especially about the perfect triceps pushdowns, and the overall best grips and bars.