What is Tricep Pushdown good for and how to perform it? [Video]

The tricep pushdown can be challenging and is a great upper body exercise to start with. The exercise requires a cable machine and an overhand grip.

The tricep pushdown is one of the most popular exercises for building and toning the triceps. The pushdown uses the full range of motion to work your triceps. Although proper execution of the tricep pushdown can be challenging, it is an excellent upper body exercise to start with. You need a cable machine with a V-bar attachment to perform this exercise.  

In this article we will cover:

  • What is tricep pushdown good for?
  • How to perform tricep pushdowns?
  • Does tricep pushdown build muscles?

If you want to strengthen the triceps muscles in your arm, try this pushdown exercise. This exercise helps you strengthen the triceps muscles in the back of your arm. Pushdown workouts are popular with strength-training enthusiasts because they are simple and effective. They are an excellent exercise for anyone, regardless of age or fitness level.

To get the most out of this exercise, you must start by learning the correct technique and form. When performing a tricep pushdown exercise, you need to be sure that you are maintaining the correct position for your elbows. A poor form can cause injuries and strains to your muscles. You can also replicate this exercise using resistance bands.

This exercise is one of the most common isolation exercises for the triceps. While it primarily targets the triceps, it also works the back, shoulders, and core. It will not only tone your arms but will also improve your posture. By targeting your triceps, you will be able to make more powerful compound exercises later on.

There are many variations of the tricep pushdown. You can perform them with a resistance band at home or the gym. A resistance band is a stretchy elastic band that you can attach to a door anchor. To perform the exercise, stand with your feet hip-width apart. Make sure to keep your knees slightly bent and bend your elbows. You should also keep your back straight and your core engaged while performing the exercise.

What is tricep pushdown good for?

The triceps muscle has three heads. The lateral head is outside the arm, while the medial head is on the middle part of the arm. The first one is responsible for the most force in the triceps pushdown. The lateral head is vital for a tricep pushdown as it provides stability. The lateral head is the triceps part that makes the horseshoe shape.

Another variation is the cobra pushup. This exercise is similar to the pushdown, but the elbows are behind the body when fully extended. This exercise targets the long head of the triceps, which make up most of their mass. If done correctly, it's one of the best exercises for developing a lean set of triceps. You can vary the weight and the number of repetitions to suit your needs.

The pushdown also targets the lateral head of the tricep, which is the most crucial part of the tricep for high-intensity force. That means that if you want to develop bigger arms, you should focus on this area. And don't forget the face pull, another excellent upper-body move. It also helps engage the rear deltoids. These two parts of the tricep should be trained together in a routine.

This exercise can be done on a cable pulley machine, which requires an overhand grip. Lower your body weight and extend your arms slowly when performing the exercise. Your elbow should be at your side, and your forearm and hand should reach your upper thigh. Then, squeeze your triceps and lower the weight to return to the starting position. Repeat as many times as you can to develop your triceps.

While a tricep pushdown requires a cable or a weight machine, you can also use resistance bands to perform the exercise at home. The latter will be beneficial if you're not in the gym regularly or don't have access to a cable machine. The resistance band also provides an additional benefit for tricep pushdowns, such as increased rest time between reps.

How to perform tricep pushdowns?

The tricep pushdown is an exercise for the triceps. It should be done with a full range of motion. You should tilt your torso forward and grip the bar when performing a pushdown. Then, pull the bar down to 90 degrees. After that, drive your arms down until they are perpendicular to the floor. This exercise is very effective for strengthening the triceps and developing muscle mass.

Tricep Pushdown 2
The elbows must remain in the correct position throughout the exercise. Flaring out the elbows during the downward push will result in poor form and place unnecessary stress on your shoulders. Keeping the elbows close to your body throughout the exercise is crucial for correct form. Do not lift too much weight at once. Resistance bands are an easy way to replicate tricep pushdowns without the weight. Ensure the resistance band is attached to something that can support it.

If you're not comfortable performing a cable tricep pushdown, make sure you keep your elbows locked out throughout the movement. This will maximize the stimulation of the triceps. It is also crucial to keep your shoulders still and not try to fight against the force of the cable pull. You should also avoid lifting too heavyweight, as it can break form and cause injury.

Does tricep pushdown build muscles?

The tricep pushdown is a standard lift performed by the biceps and the triceps. The exercise works all tricep muscle heads, putting the highest activation on the lateral head. Despite the name, this exercise works the biceps, lats, and even abs, which are all stabilizers. Performing a pushdown should work for all three muscle groups simultaneously and help build bigger arms and a broader upper body.

A skull crusher is an excellent alternative to tricep pushdowns. While the latter exercise requires more stabilization and complex execution, skull crushers target the lateral and medial heads of the triceps. They are also a great choice for maximum mass gains. Unlike the tricep pushdown, skull crushers build the muscle on the long head more effectively.

Whether or not to use a cable tricep pushdown depends on how often you train. If you do them twice or three times a week, you'll build more muscle. You can also use single-arm tricep pushdowns if you suffer from elbow pain or arm injuries. In addition to the single-arm version, you can also use cable-bar pushdowns if you have limited mobility.

Key takeaways:

  • The tricep pushdown is one of the most popular exercises for building and toning the triceps.
  • When performing a tricep pushdown exercise, you need to be sure that you are maintaining the correct position for your elbows. Flaring out the elbows during the downward push will result in poor form and place unnecessary stress on your shoulders.
  • The exercise works all tricep muscle heads, putting the highest activation on the lateral head.
  • A skull crusher is an excellent alternative to tricep pushdowns.