The tricep pushdown is one of the best exercises for triceps development. While the versatile upper-body Exercise is typically performed on a cable machine, which is a common sight in most gyms. However, you can also conduct a variation of the routine with a resistance band at home or on the go.Tricep Pushdowns: Are You Doing Them Properly?
How to Do Tricep Pushdowns
Face the tricep pushdown cable machine and grasp the horizontal cable bar or rope attachment (depending on the machine at your gym) with an overhand grip. Adjust the bar or rope grips to about chest level.
Start by setting a modest weight using the pin-and-place adjustment. Other weighing mechanisms might be included in different iterations of the machine.Tricep Pushdowns: Are You Doing Them Properly?
- Brace your abdominals.
- Tuck your elbows at your sides and position your feet slightly apart.1
- Push down until your elbows are fully extended but not yet in the straight, locked position. Keep your elbows close to your body and bend your knees slightly on the pushdown. Resist bending forward. Try to keep your back as straight as possible as you push down.1
- As you exhale, return to the starting point using a controlled movement. Try not to crash the weights.
For beginners, aim to complete 4 sets of 8 reps. As you gain fitness, increase the number of reps you complete and the amount of weight you use as resistance.Tricep Pushdowns: Are You Doing Them Properly?
Benefits of Tricep Pushdowns
The triceps brachii muscle is located at the rear of the upper arm and has three components: the long, lateral, and medial heads. If you want to build up your arms, working all three heads of your triceps is key, and the triceps pulldown does just that.
Increases Strength
Tricep pushdowns also benefit your overall strength and endurance by engaging your core, back, and shoulders. The move is adaptable to your strength and level, as you can increase the weight as you go.Tricep Pushdowns: Are You Doing Them Properly?
Prevents Injury
The muscles that make up the triceps are vulnerable to overuse injury from repetitive activities like throwing, swimming, and hammering motions. Repetitive stress injuries of the triceps can be prevented by training the triceps, including with tricep pushdowns Tricep Pushdowns: Are You Doing Them Properly?
Improves Functional Fitness
Tricep strength is important in any movement that involves extending your forearms from the elbow.2 Think about closing your car trunk, throwing a ball for your dog, planting in your garden, or trying to crush one last paper bag into an over-filled recycling bin. These everyday tasks could not performed without help from your triceps. Keeping them strong helps you perform a wide variety of activities of daily living.Tricep Pushdowns: Are You Doing Them Properly?
Tones Arms
Strengthening the tricep muscles is one way to achieve a toned appearance in your arms. Because the triceps are located along the backside of the upper arm, toning these muscles is visible. This can be important to some people, especially bodybuilders.
Other Variations of Tricep Pushdowns
There are ways to increase the difficulty of tricep pulldowns as your fitness level increases. In addition, you can do alternatives at home, which are helpful for between-gym workouts or those who don’t have convenient access to gym equipment.Tricep Pushdowns: Are You Doing Them Properly?
Resistance Band Tricep Pulldowns
If you aren’t part of a gym or if your gym doesn’t have a pushdown machine, try using a resistance band to do the workout at home or while traveling. You’ll also need something sturdy above your head, like a metal bar, rod, or hook.
Place the band around the secure point (at least at chin height, if not over your head). Grip the ends of the band and perform the pushdown exercise using the same form you would on a cable machine.
One-Armed Tricep Pulldowns
Tricep pushdowns can be done one-handed or with both hands. A two-handed modification will work whether you’re on a machine or using a resistance band. Doing one arm at a time allows you to slow down and focus on correcting poor form. Additionally, it may be helpful if you have a weaker side overall or if one arm is healing after an injury.
Grip Bar Modifications
If your gym has the cable and pulley machine used in this exercise, it probably also has a selection of grip attachments. You may see a straight bar, or ones with bends, such as the E-Z bar and V-angled bar. These are used in the same way, but you may find one more comfortable to use than another.
Rope Pushdowns
Using the rope attachment will give your tricep pushdown exercise some variation. Pausing at the bottom of the exercise puts greater strain on the triceps.
Barbell Skull Crushers
The same muscles are worked in skull crushers, sometimes referred to as triceps extensions, however instead of using a cable pulley system, dumbbells are used.Tricep Pushdowns: Are You Doing Them Properly?
Tricep Pushdowns: Common Mistakes
While tricep pushdowns are effective, you must ensure you do them correctly to prevent injury and benefit most from the exercise. Here are some common mistakes people make and how to avoid them.
Your Elbows Flare Out
Don’t allow your elbows to flare outward on the downward push. This negates the work on your triceps and places unwanted stress on your shoulders. Throughout the entire exercise, ensure that your elbows remain close to your sides.
You’re Not Using Both Sides Equally
Check in to be sure you push down smoothly and evenly with both arms. If this is difficult, you might have some strength imbalance between your two sides. Do some one-armed tricep pushdowns on your weaker side to help equalize your abilities on both sides.
You’re Using Your Back Too Much
You don’t want to bend over at the back and shoulders to force the weight down. That being said, to ensure your triceps are getting fully worked, it can be helpful to lean forward slightly and allow your knees to bend slightly as you push down. This position ensures you’re engaging all muscle components equally.Tricep Pushdowns: Are You Doing Them Properly?
Safety and Precautions
Be cautious with tricep pushdowns if you have an elbow injury or develop persistent elbow soreness. If you have certain medical conditions or are recovering from surgery, illness, or injury, check in with a healthcare professional before starting or changing your exercise routine.Tricep Pushdowns: Are You Doing Them Properly?
