Tricep Pushdown with Dumbbell

Starting a gym with tricep exercise is the best way to strengthen your core. But, are you in search of a proper tricep exercise? You are done now because here, we will provide you with complete information about the best exercise tricep pushdown with a dumbbell.
The triceps play an important role in maintaining upper body strength and helping with shoulder and elbow movement. As your tricep muscles grow stronger, your shoulders and arms become more stable, your flexibility increases, and your range of motion increases.
In addition to increasing upper body arm size, tricep pushdown dumbbell alternative can also enhance general pressing strength and help improve performance in other shoulder and chest movements. In addition, most secondary muscle groups use tricep pushdown for mass-building exercises.

How To Do The Triceps Pushdown with Dumbbells?

Your upper arm is composed of three muscles. The triceps brachii, anconeus, and biceps brachii are located back there. In addition, your forearm’s ulna muscle pulls your arm straight if it’s bent. When dumbbell triceps machine pushdowns are performed correctly, elbow extension is what occurs.
In contrast to compound motions, triceps pushdowns kettlebells are isolation exercises. Therefore, you can target your triceps through this exercise.

• Face your palms forward and hold dumbbells over your chest while engaging your core.
• Keep your elbows in a fixed position.
• Slowly lower the dumbbells just in front of your ear by bending your elbows.
• Using your triceps, return to the straight position at the top by contacting them.
• Repeat

The benefits of tricep pushdown with Dumbbells

Having strong triceps offers many benefits.

As an extensor of the elbow and shoulder, the triceps help stabilizes your shoulder joint. The strength of your triceps will increase the stability of your shoulders and elbows.

By having strong triceps, you will also lift more weight and develop your strength in the other muscles in your arms.

Triceps pushdowns for mass are isolation exercises, as we have stated before. You can therefore target your triceps if you have any strength or muscle size imbalances.

In order to perform certain tricep exercises, you need expensive, heavy equipment found only at a gym. Unlike the traditional triceps pushdown full range of motion, which uses dumbbells, you can do this exercise with just dumbbells.

Let’s talk about tricep pushdown dumbbell alternatives;

 

Tricep Pushdown Dumbbell Alternative

Do you know all people need strong and heavy muscles, and they focus only on the biceps? But this is their big mistake because they need to work hard on their triceps more. Triceps are the three-headed muscles of an arm, and we have to strengthen our triceps more.

If you tried a tricep pushdown dumbbell, these dumbbell alternatives to tricep pushdown are also useful and suitable for your arm and elbow.

Dive straight into the alternatives;

• One arm tricep pushdown

careful not to lock out the elbow.
If you have a stronger arm than your other, alternate/one-arm triceps pushdowns will benefit you greatly.

It might be easier to perform alternating pushdowns with one arm than the other (or you might prefer to do one-arm pushdowns). The resistance band can be used for alternate pushdowns, while cable machines can be used for one-arm pushdowns.

You can also do this same exercise with one arm tricep pushdown using a dumbbell. Dumbbell triceps extension or machine pushdown are amazing exercises for your core strength as well.
Replace the bar on a cable machine with handles if you plan to do one-arm pushdowns.

Exercise Techniques

Follow these steps:

• Hold an overhand grip on the handle of a cable pulley machine as you start.
• Slowly extend your arm downwards, keeping your elbow at your side, until your forearm and hand reach the upper thigh.
• Pull your triceps for a count, then return to the starting position.
• Repeat as many times as you want.

Bench Press with Close Grip

The close grip bench press is a variation of the bench press that is an excellent triceps pushdown exercise. Compared with the traditional barbell bench press, this exercise targets the tricep muscles more than the chest.

The steps are as follows:

• Lay on a bench with your feet shoulder-width apart and your feet firmly on the ground.
• If you use a closer grip, be careful not to put unnecessary stress on your wrists or make your balance difficult. Instead, hold the barbell with a narrower grip than shoulder-length.
• Make sure you engage your core while you slowly lower the barbell.
• Once you’ve reached the bottom of the movement, explode back up, being careful not to lock out the elbow.

Tricep pushdown kettlebell

In addition to maintaining tension throughout the exercise, kettlebells are an effective way to target all triceps heads, as well as the often-neglected medial heads. It can also be very effective when performed on an inclined bench since the mid-head might be more prominent.

Follow these steps:

• Bring a kettlebell to your shoulders and bend your elbows at 90 degrees.
• The elbow should extend only until it is just about at full extension from this position.
• Keep the speed low and under control.
• Your elbows mustn’t flare out to the sides when performing this exercise.

Triceps Extension Overhead

Essentially, the overhead tricep extension is the same as a triceps pushdown, just reversed. In addition to being a popular triceps pushdown alternative, the overhead extension is also closely related to the traditional dumbbell pushdown.

Follow these steps:

• Attach the resistance band securely to a fence, cupboard, or door frame.
• Pull the bands in opposite directions and grab both ends in your hands.
• Ensure your feet are shoulder-width apart and your core is tight.
• When you have the band in your hands, and your elbows are slightly bent, push the band upward so that your triceps are tight.
• Go back to where you started and repeat.

Final Thoughts

Besides stabilizing your shoulder joint, the triceps also acts as an extensor of the elbow and shoulder. As you strengthen your triceps, your elbows and shoulders become stronger. The more you work and strengthen these muscles, the more functionality, flexibility, and range of motion your arm has.

Due to this, you’ll be able to compete better in sports like tennis, swimming, volleyball, and basketball that require arm movements and upper body strength.