Do you want to improve your upper-body strength and triceps muscles? The reverse triceps pushdown can help you achieve that.
It is an isolation exercise that separates and strengthens the triceps. It requires a straight bar and high-position cable machine with a pulley (for the gym) or a resistance band.
You can perform it at home or in the gym, depending on your preference.
It is also known as reverse-grip triceps pushdown.
Targeted muscles: Core muscles, long, lateral, medial heads, lower and upper back, and glutes.
Exercise type: Strength.
Exercise mechanics: Isolation.
Difficulty level: Intermediate.
Required Equipment: A straight bar & cable machine, resistance band.
STEPS:
- Adjust the pulley on the cable machine to its highest position. Turn to face the cable machine. Hold the straight bar attached to the cable with the palm of your hands facing upwards.
- Step backward, allowing the weight to lift off the weight stack. Maintain an upright posture with your feet spread shoulder-width apart. Bend your knees slightly and make sure your shoulders are positioned directly above your hips. Maintain a neutral neck and head with your chin tucked.
- Step on the floor firmly and distribute your weight equally to create stability. Press your arms against your ribcage. Ensure your shoulder blades are neutral.
- Put enough tension on your core, shoulders, and hips. Slightly tuck in your pelvis.
- Begin to squeeze your triceps as you straighten your elbows. As you complete the movement, bend your elbows slightly. Ensure to move your elbow only.
- Slowly bend back your elbows as you return to the starting position.
- Repeat the reps as many times as you desire.
MUSCLES WORKED BY THE REVERSE TRICEPS PUSHDOWN
The reverse triceps pushdown targets primarily the triceps muscles. These are the long head, lateral head, and medial head.
It, however, works the medial head more than the lateral head and long head. Also, it works some secondary muscles, including the abs, lats, pecs, obliques, and traps.
BENEFITS OF REVERSE TRICEPS PUSHDOWN
IT WILL ENGAGE YOUR LOWER AND UPPER BODY
The reverse triceps pushdown will work not only your triceps but also the upper and lower body. It will activate your glutes, core muscles, and the back, stabilizing you as you perform the exercise. The added stability will also help you perform other power workouts correctly, such as bench press and pushups.
IT WILL ISOLATE YOUR TRICEPS MUSCLES
The reverse triceps pushdown will isolate all three heads of your triceps muscles: the long, medial, and lateral heads.
It will activate those muscles and significantly affect the medial head. This will improve not only your triceps strength but also the elbow joint.
IT IS CONVENIENT
The reverse triceps pushdown is a convenient exercise that you can perform anywhere. It is a versatile exercise that you can do outside the gym. You can perform it conveniently at home or in your office if you have a resistance band.
ALTERNATIVES OF REVERSE TRICEPS PUSHDOWN
SINGLE-ARM CABLE TRICEPS EXTENSION
The single-arm cable triceps extension, also known as the one-arm cable triceps extension, is an isolation exercise that targets the triceps.
As the name suggests, it will work one arm at a time. It is an excellent alternative to reverse triceps pushdown because it targets similar muscles. It requires a straight handlebar and a high cable-pulley machine.
STEPS:
- Choose your favorite arm and use it to hold a handle placed on a high-cable pulley machine. Ensure you use an underhand grip. Also, position yourself in front of the weight stack.
- Begin the movement by pulling the handle down. Ensure you move your elbows only. The opposite hand should be close to your waist. Your legs should be apart, one in front of the other.
- Contract your triceps by moving the handle down. Complete the movement when your arm is straight.
- Return the handle slowly to the starting position.
- Alternate your arm and repeat the rep.
- Repeat the workout until you meet your set target.
MISTAKES TO AVOID WHEN PERFORMING REVERSE TRICEPS PUSHDOWN
FLARING OUT YOUR ELBOWS
A common mistake of the reverse triceps pushdown is flaring the elbows. When you flare out your elbows to one side, your shoulder and chest muscles will assist the movement. This will stop you from isolating your triceps properly.
As a result, it will prevent you from building your triceps effectively. Ensure you avoid flaring out your elbows if you want the exercise to impact and grow your triceps.
OVERLOADING THE WEIGHT
Overloading the weight is another mistake that people make when performing the reverse triceps pushdown. Too much weight on the cable can twist your wrist as you perform the pushdown movement. This can cause you immense pain and discomfort during the workout. In worst-case scenarios, it can prevent you from performing other workouts.
Also, overloading the weight will turn the reverse triceps pushdown into a chest press. This will be of little help to your triceps.
Therefore, loading the correct amount of weight will prevent turning the exercise into a different one. It will also protect you from twisting your wrist.
ROUNDING THE BACK
Rounding the back is another mistake often witnessed in reverse triceps extension workouts. To cope with the pressure, beginners may be tempted to round their backs, especially when they load the cable with extra weight.
Rounding the back can cause spinal injuries, which can be deadly. Limit loading excessive weights to the cable to avoid unnecessary pressure on your back. Avoiding excess weight will allow you to perform the workout properly.
CONCLUSION
The reverse triceps pushdown or, if you like, the reverse-grip triceps pushdown is an effective exercise for the core, triceps, glutes, abs, shoulders, and obliques.
It will engage your upper body and lower body and strengthen your triceps. It is convenient and versatile, meaning you can perform it in your workplace, home, or the gym.
Doing it at home requires a resistance band, which you can acquire cheaply from any equipment store.
It is a straightforward exercise that does not require constant supervision and has few risks. Following the correct procedure of performing it will protect you from those risks.
If you are starting and you want to prioritize your shoulders and triceps, consider the reverse triceps pushdown.
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