How you can Do Triceps Pushdowns Techniques, Benefits, Variations

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https://muscularstrength.com/article/Underhand-Vs-Overhand-Triceps-Pushdown.
Today I’m going to help clarify for you the best way to train your triceps when performing pushdown movements. Now pushdowns are great for isolating your triceps, and in most workouts are either used as a warm-up exercise to get the elbow joint and triceps ready for a heavier compound lift, like dips or close-grip bench press, or at the end of the workout as a burnout to finish them off..
Should Pushdowns Make Up Most Of My Tricep Training?
The last thing you want to do is spend too much time here, because you think you need to utilise different variations of this movement to properly train your triceps, and this is for a few reasons..
Reason #1.
In order to maximize muscle growth, your focus should be on heavy compound movements like the close-grip bench press or dips, because these are the kinds of exercises that allow you to REALLY overload your triceps for future growth..
Reason #2.
The function of the triceps is only to extend the arm. Unlike the biceps which are responsible for elbow flexion AND rotation (supination)..
Why Is This Important?
So this means whether your hands are facing up or down when performing this movement, as long as your elbows and shoulders stay in the same position, you’re training your triceps, whether your hands are facing up, or facing down..
So the question then becomes, why do people choose to do multiple variations of this movement in the same workout? Well, the answer is just misinformation. At the end of the day, you should just pick the variation you feel like you are gaining the most benefit from, and that mainly has to do with form vs weight..
For example, if using an overhand grip, you will be able to cheat on the concentric portion of the movement for a bit more intensity on the eccentric portion. I have mentioned this many times before when discussing my cheat and recover training..
If you were to use an underhand grip, you’ll notice right away that this variation makes your form much stricter, because you can’t get on top of the weight like you could when doing the overhand version. So you’re basically forced to use proper form. As for the V-Bar and the rope, these attachments give you a bit more freedom and help reduce stress on your elbows and wrists. Some will say the rope offers more range of motion (ROM), but at the end of the day, as long as you can fully extend your arms (because that’s all full ROM is), you’re still doing the exercise properly..
What Is Proper Form For The V-Bar & Rope Variations?
If you’re using the V-Bar, try to slightly lean forward if you can’t fully extend because the bar is hitting your thighs. If you’re using the rope, there’s no need to bring your hands behind your hips, or to twist your wrists at the bottom. If you bring the rope past your hips, you’re just activating rear delts, and like we talked about earlier, the function of the triceps is elbow extension, so twisting your wrists doesn’t bring you any extra tricep engagement..
Will Wrist Position Help Me Isolate Specific Heads Of The Tricep?
I know many of you will want to know how to place more emphasis on specific heads of the tricep utilizing this movement. However, to be honest, wrist position doesn’t help isolate or emphasize different heads of the triceps. What it does do, is limit your grip strength. For example, if underhand (supine) grip is used during the tricep extension, the strength of the wrist extensors and grip become a limiting factor to how much weight you can use. For most people, if you go too heavy, the bar will just slip out of your hands if you try to pull it down..
The only thing you can do, that will make a noticeable difference when it comes to triceps, is change your arm position. For example, the more you elevate your arm above your head, the more you will emphasize the LONG HEAD of the tricep, like when performing an overhead extension. The more you bring your elbow behind your back, the more emphasis you can place on the LATERAL HEAD of the tricep, such as when performing a dip..
Conclusion.
I hope this article helps you take your triceps training to the next level, because remember, the key to having really big arms that make your shirt sleeves burst, is a couple of huge horseshoes!
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In this video, Kaged Muscle athlete Fouad Abiad provides 3 of his most crucial tricep pushdown tips to help you perfect your tricep pushdown form and better isolate the targeted heads of the triceps..
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If triceps pushdowns are part of your tricep training then you are going to want to watch this video on how to squeeze every gain out of the exercise for max size. The pushdown is one of the most common tricep exercises but often misperformed as well. Here, I’m going to show you the best way to position your elbows, wrists, hands, and shoulders during the movement to get the most out of your tricep workouts..
So it stands to reason that simply flexing and extending your elbow on a pushdown is not enough if you want to see maximum gains from the exercise. There is much more to it and the sooner you can capitalize on each of the areas I’m going to show you the better results you will see from performing the exercise..
It starts with the hand position in relation to your body. You want to be sure that you don’t keep your hands too close to your chest or too far away during the exercise. If you stand too close you will likely see your hands rise up to about face level and this will take tension off of the triceps in the beginning of the exercise. With the line of resistance parallel to the forearm at the start you will not have as much tension on the triceps as desired..
If you stand too far away then you will likely see your elbows drift away from your body which will cause the lats to overactivate and contribute unnecessarily to the lift. The key is to either find the midrange of these two extremes where your hands can be about chest height during the start and finish of each rep or perform the rocking pushdown that I have covered on this channel instead..
Next you want to be conscious of the elbow positioning during the exercise. If you allow them to drift out (as if often the case when you see people perform this exercise) then you are going to quickly shift the work away from the triceps and onto the chest. You essentially turn the pushdown into a standing dip which will lessen its effectiveness on the triceps greatly..
People often wonder whether the hands should be in a pronated or supinated position on the bar when performing the pushdowns. This is actually tricky because anatomically you are likely to believe that there is no impact on the triceps by varying the grip to an overhand or underhand position. The key however is that the change in grip often has an impact on the position of the shoulder and arm that can in fact affect the area of the triceps you are feeling it in..
Finally, if you have any wrist issues you definitely want to take note of the implement you are using. Obviously a straight bar is going to be more stressful on your wrists given the fact that your wrists tend to go into radial deviation naturally with wrist extension. If you force your wrists flat you likely won’t see any additional strain on the wrists but rather in a compromise of the elbows flaring out that leads to the issues already covered..
The fact is, the triceps pushdown exercise is incredibly popular and if you want to see the best gains from doing the exercise then you will want to take note of each of the things mentioned in this video. Obviously anyone can do a tricep exercise but getting the most out of it is what we are really after. If you want to get the most out of every workout you do, head to http://athleanx.com and start training like an athlete. See your best and fastest gains ever within the next 90 days..
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Triceps Pressdown Grip Variations. Not all Triceps Pressdowns are created equal. Varying your grip and utilizing different attachments will allow you to hit all three heads of the triceps brachii most effectively. By understanding the physiology of your triceps and how different grips target them, you’ll be armed with the knowledge to build bigger arms..
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They’re the most exposed muscle group in street clothes and identify you as an iron warrior. Yet when it comes to big arms, most people focus on the biceps. While big peaking biceps are impressive, when hitting a bicep pose they won’t bump up your overall arm size like titanic triceps will – especially when your arms are in their natural and relaxed state. Since the triceps compromise the majority of the muscle mass on your upper arms, slapping mass on them is essential to stretching the tape measure an extra inch or two..
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FAR too many people perform the tricep pushdown incorrectly. In this video, we go over a few common mistakes and talk about how to fix them. On top of that, if you’re looking to switch up your classic tricep pushdown exercises with a funky variation then this video is for you!
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2 Advanced VARIATIONS of TRICEP PUSH DOWN exercise which you have never seen someone explaining before!
Jeet Selal is a sports scientist and has a vast knowledge & specification on bio mechanics and exercise physiology with more than 12 years of experience in training Athletes and bodybuilders from around the world..
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Tricep pushdowns are one of the most commonly performed exercises in the gym. Given their ease of setup, they are actually a great exercise for home workouts too since you can do them with a single resistance band hooked over a doorway pullup bar. The problem is, the triceps pushdown is also one of the most abused and misperformed exercises which can quickly ruin your tricep gains if you don’t fix how you’re doing them. In this video, I’m going to show you how to perform a tricep pushdown properly so you can build your muscles without even having to use very heavy weights to do it..
The problem with the pushdown is that like with every other exercise you do for your triceps (or any other muscle for that matter), your body is always going to look for a way to make it easier. You may even start out doing this exercise for your triceps the right way and quickly find yourself doing an exercise that is training your chest and shoulders way more than your arms. It has to do with the fact that your body looks for ways to compensate and take strain off of a working muscle..
When doing pushdowns, in order to keep the tension on the triceps you want to keep your elbows pinned to your sides and slightly behind the body. Your hands should be at about the level of your chest and, most importantly, out in front of your body as far as you can. At the same time that this enables the right position to put the maximum amount of tension on the triceps it is also making the weight that you are lifting effectively the heaviest that it can be..
Now some people take this as a blow to their ego and they look for ways to bump that pin up the stack a few more plates. The compensation that comes with this adjustment however is that the body starts to hunch over the rope or straight bar and the elbows flare out to the sides a great deal. While you will find new found strength in this position it is not because your triceps became suddenly stronger. It is because you just recruited the strength of the pecs and deltoids by putting them in a much more advantageous position to help. This is good if you are looking to build your chest and shoulders, bad if you wanted to build your triceps..
Need even more convincing? See if you can identify what exercise this resembles when you position your elbows flared out to the sides and perform the exercise. If you’re drawing a blank I will help you out. This should look like a dip. Bring the hands just a little more out away from each other and the downward action of the hands and arms will look just like a dip or even moreso, a straight bar dip. Not that this is a bad exercise, especially if you are a parkour runner and need to build your strength for scaling to the top of a wall. For building your triceps however it just isn’t the best way..
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When you train like an athlete you realize that it isn’t just about which tricep exercises you are doing but how you are doing them that matters the most. Athletes can’t afford to give away an inch on the field or in the weight room preparing to compete. If you train like an athlete, neither will you. Your gains will shock you when you realize just how much more you were capable of..
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