The tricep pushdown is one of the best exercises for triceps development. While the versatile upper-body workout is usually done on a cable machine (a fixture at most gyms), you can also perform a version of the move at home or on the go using a resistance band.
How to Do Tricep Pushdowns
- Set the pin at a weight that will be doable but challenging for you.
- Face the cable machine, standing fairly close to it and grasp the rope at both ends either holding the plastic ends or just above.
- Soften your knees slightly to brace your abdominals and pull your shoulders back standing tall.
- Tuck your elbows into your ribs and position your feet slightly apart.
- Pull down with the rope until your elbows are fully extended but not yet in the straight, locked position, keeping your elbows tucked in. Resist bending forward. Try to keep your back as straight as possible as you push down.
- Return to the starting point using a controlled movement. Try not to crash the weights.
For beginners, aim to complete 4 sets of 8 reps. As you gain fitness, increase the number of reps you complete and the amount of weight you use as resistance.
Benefits of Tricep Pushdowns
The triceps brachii muscle is located at the back of the upper arm and has three components: the long, lateral, and medial heads. If you want to build up or tone your arms, working all three heads of your triceps is key, and the tricep pulldown does just that.
- Increases Strength
- Prevents Injury
- Improves Functional Fitness
- Tones Arms
Common Mistakes
While tricep pushdowns are great, try to make sure you do them correctly to prevent injury and benefit most from the exercise. Some common mistakes people make and how you can avoid them.
Your Elbows Flare Out
Don’t let your elbows flare outward on the downward push. This means the triceps aren’t working and places unwanted stress on your shoulders. Imagine glueing your elbows to your sides during the entire movement.
You’re Using Your Back Too Much
While a slight forward bend can be helpful to get the most out of your triceps, you don’t want to bend over at the back and shoulders to force the weight down. If you can’t feel the triceps working, stop reset yourself and start again without the lean first.
Shoulders lifting too high
Try to keep your shoulders relaxed and away from the ears as lifting them too much involves your rear delt muscles into the exercise and takes away work from the triceps.
Variations of Tricep Pushdowns
Resistance Band Tricep Pulldowns
If you aren’t ready to use a cable machine, try using a resistance band to do the workout, maybe even at home or while traveling. You’ll need something sturdy above your head, like a metal bar, rod, or hook to loop your resistance band over.
One-Armed Tricep Pulldowns
Using one arm at a time allows you to slow down and really focus on correcting poor form. It can also be helpful if one arm is recovering from an injury, or you have one side that is generally weaker.
Grip Bar Modifications
You’ve probably seen we have many different handle attachments available for the cable and pulley machines at tfd. You may see a straight bar, or ones with bends, such as the E-Z bar and V-angled bar. These are used in the same way, but you may find some more comfortable than others.
Barbell Skull Crushers
Skull crushers, also known as triceps extensions, use the same muscles as tricep pushdowns, however, they require barbells instead of a cable pulley system and may require you to need a friend to spot you.
Blog by Tabby Bond – Personal Trainer (TAB Fitness)