The triceps pushdown exercise can be used by strength, power, & fitness athletes to địa chỉ cửa hàng valuable strength and hypertrophy to lớn the triceps. The triceps, in addition to the chest và shoulders, are a key muscle group for bench press strength, overhead stability and performance, & more.

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In this triceps pushdown exercise guide, we’ll cover multiple topics including:

Triceps Pushdown Form & TechniqueBenefits of the Triceps PushdownMuscles Worked by the Triceps PushdownWho Should vị the Triceps Pushdown?Triceps Pushdown Sets, Reps, and Programming RecommendationsTriceps Pushdown Variations & Alternativesand more…

How to lớn Perform the Triceps Pushdown: Step-By-Step Guide

The below step-by-step guide discusses how to perform the triceps pushdown, using resistance bands.

Step 1. Get phối Up

Stand erect with the chest up and the shoulders back. The elbows should slightly in front of the body, with the elbows flexed.

Do not allow the elbows to lớn get pull up too high in front, but rather think about keeping the strength on the triceps & maintaina strong upright position.

Coach’s Tip: Flex your arm lượt thích the top of a curl, this can help you figure out the best starting point.


Triceps Pushdown Exercise Guide – phối Up

Step 2. Hand Placement

Depending on the special bar/rope/band you are using, your grip may vary.

The hands can be in the neutral positionwhen usingbands or the rope.

Coach’s Tip: Be sure to keep the chest up and the elbows slightlyin front of thebody.


Triceps Pushdown Exercise Guide – Grip Placement

Step 3. Push Down

When ready, extend the elbows so that they straighten, making sure to not let the shoulders and chest up not allowing it to lớn fall forwards.

A lot of lifters will want khổng lồ allow the elbows to lớn travelbackwards, whichindicates tryingto use the chest & shoulders khổng lồ assist in the movement. This is not correct.


Triceps Pushdown Exercise Guide – Pushdown

Step 4. Squeeze

Once you have reached khổng lồ bottom & fully extended position, pause briefly và flex the triceps to lớn maximally contraction them.

Notice how the hands are slightlyoff thebody at thebottom position.

Coach’s Tip: Slightly rotate the elbows out or change the kết thúc position be a few degrees and notice how the muscle tension changed


Triceps Pushdown Exercise Guide – Elbow Extension

3 Benefits of the Triceps Pushdown

Below are three (3) benefits of the triceps pushdown that strength, power, và fitness athletes can benefit from.

1. Improved Lockout Strength

The triceps are responsible for elbow extension and elbow/shoulder/wrist stability in the extended position, both of which are necessary for a strong lockout in the bench press, overhead press, và all of the overhead loaded positions (snatch, jerk, etc)..

2. Increased Upper body Mass

The triceps pushdown can help to increase upper toàn thân arm kích thước (see below), enhance general pressing strength, và ultimately improve performance of the shoulders and chest muscles as they are often the secondary muscle group for most mass building movements lượt thích bench press, push press, push ups, dips, etc.

3. Bigger Arms (nuff said…)

The triceps 3d more than half of the arm, making them key muscle groups khổng lồ train for increased arm kích thước and development. While the biceps curl is important, athletes should also be sure lớn prioritize single joint triceps work via the triceps pushdown lớn further enhance muscle growth.

Muscles Worked – Triceps Pushdown

The triceps pushdown is a single-joint accessory/hypertrophy exercise that can be (when done correctly, see above) highly effective at targeting the arms, specifically:

Who Should Perform Triceps Pushdowns?

The triceps pushdown can help increase overall arm và lockout strength and upper body mass for strength, power & fitness athletes. In addition, the triceps pushdown can be done khổng lồ offer added injury resilience & performance training for lifters who may be susceptible to elbow and/or injuries overhead (weak triceps can create instability in the overhead position and showroom stress to the shoulders và wrists).

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Strength & Power Athletes

Below are a few strength & power athletes who can benefit from the inclusion of triceps pushdowns within their current training program.

Powerlifters & Strongman Athletes: Increased upper body strength and kích cỡ is key in the strength sports. Increasing upper body toàn thân mass & lockout strength can improve bench performance, increase overhead stability, & even help limit excessive strain on the elbows & wrists (often seen with poor elbow extension abilities).Olympic Weightlifters: Similar lớn the above strength athletes, weightlifters can perform pushdowns to lớn increase upper toàn thân hypertrophy, improve overhead stability in the jerk & snatch, và minimize injury to lớn the elbows (poor extension & stability).

General & Functional Fitness

Increased triceps strength and performance can not only improve pressing strength, it can help to lớn enhance the shape, size, và muscular force of the triceps, which are key muscles in the bench press và overhead press/lifts.


Triceps Pushdown Exercise Guide

Triceps Pushdown Sets, Reps, & Programming Recommendations

Below are two (2) primary training goals & programming recommendations when programming triceps pushdown into training programs.

Strength – Reps & Sets

Below are recommendations on how to lớn program triceps pushdown to lớn develop arm strength.

4-6 sets of 3-8 repetitionsWhile there are no exact guidelines as how khổng lồ strengthen the triceps, using an array of heavier pushdowns, dips, and triceps accessory exercises can increase strength.

Hypertrophy – Reps và Sets

Below are recommendations on how to lớn program và train for triceps hypertrophy using the triceps pushdown.

5-10 sets of 8-20 repetitionsOnce again, there is a wide array of loading, sets, và rep schemes available khổng lồ coaches to lớn train the triceps for size and strength. The key here is to lớn focus on the muscle contractions và “pump”, rather than just mindlessly moving weights. Additionally, the loads themselves vày not need lớn be heavy khổng lồ have an effect.

Triceps Pushdown Variations

Below are three (3) triceps pushdown variations that can be done to lớn improve strength, size, and overall muscle growth.

1. Rope Pushdown

The rope pushdown is an attachment variation that can be done lớn change the angle và wrist position in the push down, increasing the ability lớn customize the movement (often done with a straight bar) lớn fit the needs of the athlete.

2. Reverse Grip Triceps Pushdown

The reverse grip triceps pushdown has the lifter pushdown the bar with the hands supinated, increasing the demands on the inner head of the triceps (rather than the outer/lateral heads).

3. Partial Rep Triceps Pushdown

Performing partial repetitions of the triceps pushdown can lead khổng lồ increase training volume, enhanced strength at specific angles, and further isolation of weaker/smaller aspects of the triceps.

Triceps Pushdown Alternatives Alternatives

Below are three (3) triceps alternatives that can be done lớn vary programming, challenge lifters, và more.

1. Close Grip Bench Press

The close grip bench press is a compound upper body alternative the targets many of the same strength và hypertrophy aspects of the pushdown. The pushdown however, specifically targets the triceps whereas the close grip bench press targets the triceps và pectorals (chest).

2. Skullcrushers

The skullcrusher is an single joint triceps movement that is done to increase the size and strength of the triceps in very similar ranges of motion of the pushdown. Both can be used lớn enhance triceps size and strength.

3. Dips

The dip is a compound triceps exercise that involves the larger muscles of the upper body toàn thân (triceps, pectorals, và shoulders). While this is a compound exercise, it still can vì chưng a great job at increasing overall triceps mass and strength while still allowing the chest và shoulders lớn assist harder training lớn further enhance muscle growth.

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