How To Do Reverse Grip Tricep Pushdown Properly

If you have the right training program, then performing the reverse grip tricep pushdown can be a great exercise to help build up your arms. The muscles that get worked through this resistance training exercise are the triceps.

You can incorporate the reverse grip tricep pushdown to your workouts to build your triceps. The exercise also activates your lats, abs, obliques, pecs, traps, and core to a lesser extent. These muscles stabilize your upper body during workout movements.

It helps build the triceps strength giving you a desirable look and toned upper arms.

To perform the exercise, you can use a resistance band. Alternatively, you can use a pulley machine by attaching a straight bar. Place attachment in a high pulley position or align it with your chest.

The reverse grip tricep pushdown is increasing the strength and size of your arms. It also helps to improve elbow extensio and reduce stress on the shoulders during shoulder workouts.

HOW TO DO REVERSE GRIP TRICEP PUSHDOWN PROPERLY

  • Stand facing the pulley machine with your feet shoulder-width apart. Grab the bar palms facing up with a supinated grip.
  • Squeeze your lats and lower the bar until your arms are fully extended on your sides. Maintain elbows tucked into your sides throughout the movements. This will be your start position.
  • Breath in and raise the bar until it is aligned to your chest. Move only your forearms as you keep your elbows and upper arms still.
  • Breath out and lower the bar back to the original position as you contract your triceps. That counts as one rep. You can do as much reps depending on your fitness level.

WHAT MUSCLES DOES REVERSE GRIP TRICEP PUSHDOWN WORK?

The reverse grip tricep pushdown workout majorly targets the triceps muscles. It also focuses on activating the glutes, lats, abs, obliques, pecs, and traps.

TRICEPS

The triceps muscle is found on the back of your upper arm. It begins just below the socket shoulder blade. It is also known as the triceps brachii consisting of three heads. The heads are the medial, lateral, and long heads.

The lateral head is the furthest out of the upper arm. The lateral head is a thick muscle seen from a front, side, and back view.

It is the significant triceps muscle that helps in elbow extension. Also, in a small way, it acts on the shoulder joint. It arises from the scapula running down the back of the arm and crosses the shoulder joint.

The medial head is primarily activated by reverse grip tricep pushdown exercise. It runs from the middle of the triceps down to the elbow joint. It is active in all forearm extension forms.

The triceps play a key role in straightening the arm. It controls the extension of the elbow joint.

Exercising the triceps helps you build toned arms and increases shoulder joint stability. Additionally, it increases the size of your arms. Moreover, it increases your overall pressing strength.

Strong triceps improves the performance of the shoulders and upper chest muscles.

The triceps are primarily activated in performing the reverse grip tricep pushdown. Keep your triceps contracted at the bottom of the movement.

TRAPEZIUS

The trapezius is a muscle extending from the base of your neck and going across your shoulders to your middle back. The muscle is responsible for moving your head, neck, arms, shoulders, and torso. It helps stabilize the spine and upper back and improves your posture.

Strong trapezius help ease your daily movements such as lifting, reaching, and bending. In addition, it helps to keep a good posture and prevent back pain.

LATISSIMUS DORSI

They are also known as the lats, are V-shaped muscles on either side of your spine.

They are the largest muscles in the body connecting your upper arm to the shoulders,  flat muscles in the back that stretch behind the arm.

The muscle is responsible for stabilizing the spine and providing strength to the shoulders and arms. They are involved in pulling activities. Additionally, they allow side bending and help to rotate, extend and move the shoulder.

During the reverse grip tricep pushdown, the lats are activated at the bottom of the movement.

BENEFITS OF REVERSE GRIP TRICEP PUSHDOWN

1.      BUILDS STRENGTH IN YOUR TRICEPS

 Reverse grip tricep pushdown targets your triceps hence building toned and strong muscles. The exercise targets the tricep medial head, which increases the shoulder elevation angle.

2.      INCREASES COMPOUND PRESS STRENGTH

Toned and big arms come from exercising the triceps. More so, strong arms increase the overall pressing strength. You can use your toned and strong triceps to lock heavyweights.

ALTERNATIVE TO REVERSE GRIP TRICEP PUSHDOWN

You can incorporate similar exercises to reduce the monotony of using one workout. Below are similar workouts that target the same muscles as reverse grip tricep pushdown.

SKULL CRUSHERS

Don’t worry. It doesn’t crash your skull though the name sounds scary. You only need to be cautious when doing the exercise. The skull crusher, if properly executed, is the best growth mechanism for your triceps.

How to do skull crusher:

  • You can use a flat bench or lay a mat on the ground. Also, you can choose to use a barbell or dumbbells.
  • Lie down on the mat and plant your feet firmly on the ground. This helps to keep your body still when lifting the weights.
  • Extend your arms holding the dumbbells in each hand above your chest.
  • Bend your elbows, lowering the dumbbells towards and behind your head.
  • Lower the weight until the dumbbell head aligns with your head or is slightly near the ground.
  • Hold for a moment and raise the dumbbells back to the original position. Avoid locking your elbows to keep tension in your triceps muscle. That counts as one rep.

OVERHEAD TRICEPS EXTENSION

The exercise, also known as the dumbbell tricep extension, targets your triceps. The exercise helps to improve the stability of your shoulders and core.

How to do overhead triceps extension:

  • Stand upright with your feet at shoulder-width apart with dumbbells in each hand. Slightly bend your knees.
  • Raise your arms to bend your elbows and lower the dumbbells behind your head.
  • Distribute your weight evenly and firmly plant your feet to the ground. Maintain a straight spine and neutral neck and head. Your elbows on top should align with your head near your shoulders.
  • Now squeeze your triceps to start straightening your elbow, extending the weight over your head. Hold for a moment at this position, and then repeat.

REVERSE GRIP TRICEP PUSHDOWN MISTAKES TO AVOID

1.      WRONG ELBOW PLACEMENT

Your elbows should be kept tucked in throughout the movements. Also, its good to avoid your elbows flaring out away from your body.

Close elbow to the body increases the effectiveness of the workout. It helps to focus on the targeted muscles of the triceps.

2.      AVOID OVERLOADING THE WEIGHTS

When you put much weight it can lead to twisting your wrist. This leads to the risk of injuries to your wrists and less triceps engagement.