How To Do Cable Tricep Pushdowns Properly

How can you go about doing cable Tricep Pushdowns properly?

Most people like their biceps to pop, without paying attention to their triceps

If your focus is to get bigger arms, then it is the tricep you should be focused on this is because naturally, your biceps muscles are a smaller muscle group.

One essential movement when it comes to working the triceps is the cable tricep pushdowns, and this article has spelled the proper form for this exercise and pretty much everything in between.

HOW TO DO CABLE TRICEP PUSHDOWNS PROPERLY

  • Join a cable bar attachment to a pulley machine.
  • Maintain your elbows close to your sides and your shoulders pinned at the back, grip the bar with your palms facing downwards and your shoulder-width apart.
  • Position your feet relatively close and your knees with a slight bend.
  • Leaning slightly forwards, exhale and push the bar down engaging only your triceps muscles until the bar hits your hip or the upper thigh region.
  • At this point, your arms should completely be extended and there should also be a little stress or tension on your triceps muscle.
  • Throughout this movement, consider having your shoulders and arms still and your forearms should be the only muscles moving.
  • Squeeze your triceps for approximately 1-2 seconds and allow your muscles to contract.
  • Then, as you inhale, slowly release the bar back to the initial starting position.
  • Repeat for the desired number of times.

WHAT MUSCLES DO CABLE TRICEP PUSHDOWNS WORK?

PRIMARY MUSCLES

Lateral head: Located on the outside of the humerus muscle, this head is perhaps one of the most important sections as it gives your arm the curvature and overall appearance when trained well.

If you are looking to develop your triceps muscles, then you must target this head.

Medial head: This muscle is found at the back of your upper triceps.

Long head: As is suggested by its name, this is the longest part of the three triceps head and runs down the back of your body on the arm.

SECONDARY MUSCLES

This exercise will also work a variety of secondary muscles like your lats (latissimus dorsi), abs (rectus abdominis), obliques (exterior obliques), pecs (pectoralis major and pectoralis minor) and traps (trapezius).

All these secondary muscles groups work together to stabilize and support the pushdown motion.

CABLE TRICEP PUSHDOWNS BENEFITS

WORKS MULTIPLE MUSCLES

Performing the cable tricep pushdowns with the right form means more muscles are going to be working.

This will target other muscles including the core, shoulders and back.

INCREASES STRENGTH

There are numerous benefits of working your triceps muscles.

Stronger triceps will help to stabilize your shoulder joints. This is because they act as an extensor of your elbow and shoulder. As you strengthen your triceps by performing this exercise, the stability of your shoulders and elbows will in turn increase.

Strong triceps will equally allow you to build strength to the other muscle groups present in your arms and build more strength.

Cable tricep pushdowns are an ideal exercise for everyone, especially if you are an athlete, bodybuilder, or attempting to build arm strength.

Whether you are throwing, lifting heavy, or want to boost the general look of your arms, this exercise can help you get stronger in order to accomplish your goals.

ISOLATES THE TRICEP MUSCLES

Mentioned earlier, the cable tricep pushdowns are considered an isolation exercise. This is helpful because if you have any strength or muscle size imbalances, you can use this routine to specifically target your triceps muscles.

CONVENIENCE

Other triceps workouts require expensive and heavy equipment which can only be found in a gym.

While traditional triceps pushdown will require you to use a cable system, all you need is a resistance band in order to perform this exercise at home.

You can increase the strength of your triceps no matter where you are. You just have to attach the lightweight resistance band using a stable hook or bar,

CABLE TRICEP PUSHDOWNS ALTERNATIVES

Have you enjoyed the cable triceps pushdowns? Feel free to equally try out the following alternatives to also work the same muscles.

CLOSE GRIP BENCH PRESS

This press is an excellent triceps pushdown movement. It is a slight variation of the bench press.

Through limiting this exercise’s downward direction, your triceps muscle will primarily be focused on instead of the chest muscle as in the traditional barbell bench press.

DIAMOND PUSH UPS

The diamond push-up will provide added resistance, and being a triceps pushdown exercise, it is great for strength and muscle size gains.

Moving your hand closer under your chest will see resistance being transferred from the larger chest muscles to the triceps muscles.

TRICEP KICKBACKS

This alternative provides a great workout that will target your triceps.

Some people find this tricep pushdown variation more comfortable to execute. It is therefore an excellent alternative for those struggling with pain when performing the traditional pushdown.

TRICEPS OVERHEAD EXTENSION

Overhead triceps extension in a way is an identical movement to the tricep pushdown, however, it is done in reverse.

Due to its similarities with the traditional pushdown, this exercise has become one of the most popular and effective triceps pushdown alternatives to exist.

LYING TRICEP EXTENSION

This is a great cable tricep pushdowns alternative for gym-goers and is a relatively easy to learn and perform.

Be very careful however, because it can put stress on your elbow joint. With the weight being directly overhead, it can result to injuries.

COMMON CABLE TRICEP PUSHDOWNS

Common mistakes include:

  • Locking your elbows at the bottom of every movement
  • Ego lifting
  • Lack of adequate warm-up
  • Using the grip inappropriately
  • Performing the triceps extensions with incorrect technique

CONCLUSION

Generally, performing cable tricep pushdowns in a slowly is recommended as this will put additional resistance on the triceps and promote strength and size.

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