The triceps pushdown rope exercise can be utilized by strength, power, and fitness athletes simply to add valuable strength and hypertrophy to the triceps. The triceps, in conjunction to the chest and shoulders, are a very important muscle group for bench press strength, overhead steadiness and performance, and more.
How to Perform the Triceps Pushdown Rope Exercise
Pushdown: Step-By-Step Guide
The below step-by-step guide uncovers how to exemplify the triceps pushdown rope, utilizing resistance bands.
Step 1. Get Set Up
Tip: Flex your arm like the top of a curl, this can assist you figure out the best beginning point.
Step 2. Hand Placement
Depending on the unique bar/rope/band you are utilizing, your grasp may vary.
The hands can be in the neutral placement when using bands or the rope.
Tip: Ensure to keep the chest up and the elbows somewhat in front of the body.
Step 3. Push Down
When ready, expand the elbows so that they straighten, ensuring to not let the shoulders and chest up not permitting it to fall forwards.
Step 4. Squeeze
Once you have arrived to bottom and fully extended position, pause shortly and flex the triceps to maximally spasm them.
Notice how the hands are somewhat off the body at the bottom placement.
Triceps Pushdown Sets, Reps, and Programming Recommendations
Below are two (2) major training goals and programming recommendations when programming triceps pushdown into training programs.
Strength – Reps and Sets
Below are recommendations on how to program triceps pushdown rope to enhance arm strength.
1. 4-6 sets of 3-8 reversals
2. While there are no actual guidelines as how to consolidate the triceps, utilizing an array of heavier pushdowns, dips, and
3. triceps accessory exercises can enhance strength.
Hypertrophy – Reps and Sets
Below are recommendations on how to program and train for triceps hypertrophy utilizing the triceps pushdown.
4. 5 -10 sets of 8-20 reversals
6. Once again, there is a wide array of loading, sets, and rep schemes accessible to coaches to train the triceps for size and strength. The key here is to focus on the muscle contractions and “pump”, rather than just carelessly transporting weights. In addition, the loads themselves do not need to be heavy to have an impact.
Triceps Pushdown Variations
Below are three (3) triceps pushdown rope variations that can be done to enhance strength, size, and overall muscle growth.
1. Rope Pushdown
The rope pushdown is a joint variation that can be exemplify to substitute the angle and wrist placement in the push down, enhancing the ability to customize the movement to steady the needs of the athlete.
2. Reverse Grip Triceps Pushdown
The reverse grip triceps pushdown actually has the lifter pushdown the bar with the hands supinated, enhacing the requirements on the inner head of the triceps.
3. Partial Rep Triceps Pushdown
Exemplifying partial repetitions of the triceps pushdown can transit to enhance training volume, accelerated strength at specific angles, and further isolation of weaker/smaller aspects of the triceps.
Triceps Pushdown Rope Alternatives
Below are three (3) triceps Pushdown alternatives that can be performed to vary programming, challenge lifters, and more.
1. Close Grip Bench Press
The close grip bench press is a joint upper body alternative the targets many of the same strength and hypertrophy fields of the pushdown. The pushdown however, especially focuses the triceps whereas the close grip bench press centralizes the triceps and pectorals.
The skullcrusher is a single joint triceps movement that is exemplified to increase the size and strength of the triceps in very similar ranges of movement of the pushdown. Both can be utilized to improve triceps size and strength.
The dip is a joint triceps exercise that entails the larger muscles of the upper body (triceps, pectorals, and shoulders).
While this is a compound exercise, it still can perform a great job at enhancing overall triceps mass and strength while still permitting the chest and shoulders to help harder training to further improve muscle growth.
The Simple Way Everybody Screws Up Tricep Pushdowns
Tricep Pushdowns are one of the first and important exercises most lifters learn, and for sensible reason. Whether you exemplify them with a bar or a rope, Pushdowns often known as Tricep Extensions which deliver a serious pump, assisting you build bulging muscles in conjunction with the back of your arms.
That is, of course, if you exemplify the move rightly. And what lots of people think is the correct way to do Pushdowns—standing rigid and upright, grabbing the bar (or rope) with bent elbows, and maintaining the elbows pinned to the sides of the torso. Is it not right at all?In fact, exemplifying Pushdowns in this mode fails to hit a general segment of the triceps.
To comprehend why, you need to understand a little bit about triceps anatomy. That might sound boring or funny, but follow it up.
The triceps consist of three components referred to as heads. The medial head and lateral head connected from the upper arm bone to the forearm and expand the elbow. The long head operates from the backside of the shoulder blade to the forearm. It assists the other two heads extend the elbow and also extends the shoulder, which transpires when you pull your arm straight down.
When people exemplify Triceps Pulldowns standing straight up, they ignore to work the shoulder extending purpose of the long head.
“Everybody goes on the rope pulldown machine, seals their elbows to their sides and transpires to town,” says Dr. John Rusin, strength and situational coach, physical therapist and author of the Functional Hypertrophy Training Plan. “That’s not the most beneficial way to train the triceps.”
By utilizing this approach, you leave a third of the muscle, the long head out of the movement. Making situations worse, the long head is debatably most essential part of the triceps. Not only does training the long head add serious size to the back of the shoulder, it also enhances shoulder steadiness. So by canceling the long head from your Pushdown, you’re lacking out on size and injury avoidance advantages.
Rusin uncovers that to rightly train the triceps, you need to actually work them through a complete range of movement, just as you would with any other muscle group. And the trick to having the long head involved in the Tricep Pushdown is actually quite easy: Just tilt your torso straight at a 30- to 40-degree angle rather than standing straight up.
From this stance or parlance, grab the bar or rope as you usually would and pull it down until your upper arm forms a 90-degree angle with your sides. That’s your beginning position. From there, move your arms down until your compete arm is perpendicular to the floor. That’s the bottom of the rep.
The straight lean might make you think you’re cheating. It looks like you’re putting your back into the motion. But what you’re really exemplifying is allowing the three heads in your triceps to transport through their full ranges of motion, including that shoulder extending movement of the long head.
“When the weight puts you up, not only is your elbow moving to flex, but your shoulder is transporting to come forward and flex as well, placing stress through the long head of the triceps,” uncovers Rusin. “And then when you come through, you’re going to begin with an extension at the shoulder joint to get a complete range of motion through the complete triceps group.”
And in the case of technique on a Band Pushdown, this concept actually applies to any triceps extension exercise. For example, to more efficiently connect the long head of the triceps, you can exemplify Skullcrushers on a decline bench or permit your upper arms to shift back a bit as you lower the weight, rather than keeping them perpendicular to the ground
“If you join shoulder extension and flexion in direct triceps work, it’s going to work very well,” adds Rusin.
To build a larger and stronger triceps, perform between 8 and 12 reps. Explosively consolidate your arms to push the weight down, and govern it on the way up over two seconds. Ideally, each set should take about 30 to 40 seconds to be done.
If you enter the gym focused to get to work on your triceps, as we all do from time to time, the triceps press-down is mostly to be one of the first exercises you plan on performing. It’s a simple isolation move that is as efficient an exercise as anything else out there for aiming your triceps and building muscle on the back of your upper arms.
The triceps press-down is an exercise that demands the use of a cable machine, so it’s one that you’ll need to hit the gym to do (though you can perform an ersatz version of the motion utilizing a resistance band joined to something sturdy in your house). It’s also a motion with many variations, some of which you’ll find below, but first here’s how to nail the form of the standard triceps press-down.
Emphasizing The Activation Of The Triceps Press-Down
Place the cable machine up with the bar at head height. Grasp the bar and stand upright with your back focused and your elbows tucked in to your sides. Rise with your feet hip-width apart, or position one in front of the other if it assists you balance. Pull the cable down until the bar contacts your thighs and pause to squeeze your triceps below the move. Then slowly lift the bar back to the beginning position. Make sure you don’t lean forwards to assist the press and don’t let your elbows leave your sides, otherwise you’ll lose some of the concentration on the triceps.
Triceps Press-Down Variations
Exchanging to rope handles for your press-down assists intensify the contraction below the pliability move because the extra flexibility means you can adjust your grasp at that point. Begin by grasping the ropes with your palms centralizing one another. Pull the handle down and at the bottom of the move change your wrists so your palms are centralizing downwards. Then take your hands back to the beginning position and lift the rope again.
As with all unilateral moves, the primary benefit of working one side at a time is that you can identify and even out any strength imbalances in your body. Use a stirrup handle for this version of the exercise and take the arm you’re not using behind you, resting it in the small of your back during the move to help ensure you’re not leaning forwards.
One of the rare occasions when underhand tactics should be applauded. Holding the bar in an underhand grip for the press-down will move the focus of the exercise to the triceps’ lateral head in particular. So if you’re thinking that you’ve not paid enough attention to your triceps’ lateral head lately, here’s a quick way to remedy the situation.
Triceps Pushdown Rope
The cable V-bar push-down is a popular gym exercise for targeting the triceps. It utilizes an angled bar, which can allow you to move heavier weights more comfortably than a straight bar or rope. It is usually performed for moderate to high reps, such as 8-12 reps or more per set, as part of an upper-body or arm-focused workout.
Benefits Triceps Pushdown Rope
1. High level of triceps activation and pump, particularly in the lateral head
2. The angled handle may activate triceps to a greater degree than a straight bar
3. Allows you to move heavier weight than the rope push-down