Also known as the tricep pulldown, tricep rope pushdown or cable tricep pushdown, the banded tricep pushdown is regarded as the best exercise for working out the triceps.
Although it is commonly performed using a cable, one can also perform it using bands for at-home tricep workouts.
HOW TO DO BANDED TRICEP PUSHDOWN PROPERLY
First and foremost, before starting the exercise, warm-up. This comes in handy especially before doing any resistance exercise, which banded tricep pushdown is part of.
This way, you get to minimise the risks of injuries and will be able to make progress faster.
In preparation, this exercise will require you to attach a resistance band to a point above your head. The easiest way to do this is by getting a door anchor and using a door. Or simply hanging the band on a firm bar.
Whichever way you use, just ensure that the platform you are using is smooth enough to avoid tearing the band which can cause serious injuries.
Attach the band at head level or further above your head. Grab it with both your hands and bring your elbows to the side of your body.
Brace your core and lock the elbows in place next to your body. While keeping your elbows in place, move your hands down.
Hold for one second and slowly return your hands to the starting position. This is one rep. Repeat for the desired number of reps.
HOW TO ADJUST THE RESISTANCE OF THE BAND
This is the most crucial part of this exercise. Don’t be in a rush to go for heavier bands. Instead, make maximum use of your current band completely.
But how exactly do you manipulate the resistance of a given band? Below are various methods to change the resistance of your band.
ADJUST THE LENGTH OF THE BAND
This is the easiest and the most straightforward method. Simply shorten the band by wrapping it around your hands. This way, you will get a higher pre-stretch in the starting position and in turn more resistance.
CHANGE THE DISTANCE TO ANCHOR POINT
In exercises where you use an anchor point, changing the distance between you and the anchor will lead to varied weight load, in this case, resistance. You can do this by
TAKING A STEP BACKWARD
Taking a step backwards will simply stretch the band further and add more resistance in turn. The best thing about this tip is that you can do it mid-set.
GET ON YOUR KNEES
By doing this, you will be increasing the distance between you and the anchor, hence increasing more resistance. You can also make mid- set adjustments by lowering your butts further towards your feet or raising it.
COMBINE BANDS
If you want to increase resistance without necessarily using weights, combining bands is a great hack. However, be careful not to go beyond what you can comfortably accommodate.
SLOW IT DOWN
Adjusting distance to the anchor point is not the only way to add more resistance to your bands during banded tricep pushdown. Rather, slowing your reps down will increase the intensity drastically. Your muscles will have to work harder, resulting in efficient training.
WHAT MUSCLES DOES BANDED TRICEP PUSHDOWN WORK?
Like the name suggests, the main muscles worked by the banded tricep pushdown are the triceps. Precisely, it is the Triceps Brachii- the muscles which are responsible for extending your arms.
Although there are numerous other exercises that work all three muscles parts of this muscle, there is a slight focus on the lateral and medial parts with the banded tricep pushdown.
Additionally, this exercise equally activates a variety of secondary muscle groups such as your lats, obliques, abs, pecs and trapezius.
All these secondary muscles engage to stabilise the pushdown motion. However, using your back and chest to push down will put you at injury risks and negate the key benefits of this routine.
BANDED TRICEP PUSHDOWN BENEFITS
STRENGTH GAINS
There are numerous benefits of strengthening your triceps.
Strong triceps will help to stabilise your shoulder joints as they act as an extensor of the elbow and shoulder. This means that as you strengthen your triceps, the stability of your shoulders and elbows will increase.
Strong triceps will also allow you to lift more weight and build more strength to the other muscle groups in your arms.
This exercise is also an ideal one for athletes and bodybuilders or anyone trying to build arm strength.
ISOLATION
As mentioned before, the banded tricep pushdown is an isolation exercise. This comes in handy especially when you have any strength or muscle size imbalances, you can specifically target your triceps.
CONVENIENT
Some tricep extension exercises require heavy equipment material such as benches, but not banded tricep pushdown. The only equipment that is required in this exercise is the resistance band, which as mentioned earlier, can be used anywhere.
IMPROVED GRIP STRENGTH
One benefit of performing tricep pushdown with a resistance band is that the need to grab the band tighter engages the wrist muscles and as a result improves your grip strength.
ALTERNATIVES TO BANDED TRICEP PUSHDOWN
Below are alternatives to this exercise.
CABLE OVERHEAD EXTENSION
This exercise requires and develops good shoulder flexibility, but it’s the larger range of motion that makes it a super triceps builder.
THE SKULL CRUSHER
Also known as supine triceps extensions, they acquire the name skull crusher because if you don’t pay enough attention to the weights used, these can hit your head and cause serious injuries.
TRICEPS KICKBACKS
This exercise has the reputation of being an easy exercise. This is because, in order to do them without cheating, you will have to use light weights.
BENCH DIPS
If these have a disadvantage, it has to be that you have to lift your entire body weight with just your arms.
COMMON BANDED TRICEP PUSHDOWN MISTAKES TO AVOID
Avoid excessive elbow movement as this will redirect focus from your triceps to lats.
Avoid flaring your elbows to the side as this will instead work your chest and shoulders.
Avoid curling your wrists as this will put too much stress on them.
WRAPPING UP
Banded tricep pushdowns is a great and easy exercise to learn. But, like any other exercise, too much of it will lose its potency, so consider mixing in its various alternatives.
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