Gym-goers looking to target their triceps should consider performing the standing tricep pushdown. This exercise is simple yet effective in building upper arm mass and strength.
With a few pieces of equipment found in any gym, you can do the standing tricep pushdown with ease. Once your attachment is set up at waist level, hold it with an overhand grip, ensuring that your hands are slightly wider than shoulder-width apart.
Ensure your elbows are close to the body before initiating the movement. Keeping this form throughout the exercise will ensure all your effort is targeted at your triceps.
List Of Steps To Do Tricep Pushdown Standing
- Attach a straight bar or rope handle to a high pulley cable machine.
- Stand facing the cable machine with your feet shoulder-width apart.
- Keep your elbows tucked in by your sides.
- Brace your core and glutes to maintain stability throughout the movement.
- Begin the exercise by extending your arms down toward the floor.
- Slowly bring the bar or rope back towards your body, returning to the starting position with control.
- Repeat for the desired number of reps.
-
Attach a straight bar or rope handle to a high pulley cable machine.
For those looking to add a tricep pushdown standing exercise to their upper body strength training, attaching a straight bar or rope handle to a high pulley cable machine is the first step.
This exercise is one of the best ways to target and isolate your triceps muscles. Pushing down on the bar activates the triceps muscle group, helping you increase tone and definition in no time.
Ensure it’s set at an appropriate weight for your fitness level too light won’t do much good, but too heavy can lead to injury. With safety precautions in place and ready for use, stand facing away from the cable machine with feet shoulder-width apart and knees slightly bent.
-
Stand facing the cable machine with your feet shoulder-width apart.
Make sure that you maintain an upright posture during the exercise, keeping your chest up and shoulders down. With both hands firmly gripping the cable bar attachments, slowly extend your arms straight to the floor until you feel your triceps engaged. Try not to arch your back when lowering the cables, as this may cause injury.
Hold for a few seconds before returning to starting position, ensuring that all of the motion comes from bending at the elbows rather than using momentum from other body parts such as hips or legs.
-
Keep your elbows tucked in by your sides.
It’s essential to keep your elbows tucked in by your sides while performing this exercise, as this will maximize its effectiveness. To do a tricep pushdown standing:
- Start by attaching a rope handle to the high pulley of a cable machine.
- Stand with feet shoulder-width apart and grip the handles with palms facing up so that they rest against your thighs.
- Keeping your elbows tucked in by your sides, press down with both hands until they are straightened out at full extension.
- Return slowly to the starting position and repeat for the desired reps.
-
Brace your core and glutes to maintain stability throughout the movement.
The triceps are located on the back of the upper arm and are vital for many daily activities, such as lifting or pushing objects.
A strong triceps muscle can also improve posture and increase the range of motion in upper body movements. To do a tricep pushdown standing, stand with feet shoulder-width apart and hold a cable attachment with an overhand grip at shoulder height.
Keeping your elbows close to your body, slowly lower them towards the floor until you feel the tension in your arms. Fully extend them at the bottom before slowly returning to starting position.
-
Begin the exercise by extending your arms down towards the floor.
Tricep Pushdowns involve standing with feet shoulder-width apart and holding a bar or rope attached to a cable machine.
With palms facing down and elbows tucked close to sides, lift the bar/rope until your hands reach chin level before slowly releasing it downwards towards your thighs.
Keep elbows stationary throughout this motion and keep core engaged and spine neutral. Repeat this process 8-10 times for 2-3 sets depending on fitness goals.
-
Slowly bring the bar or rope back towards your body, returning to the starting position with control.
Once you have completed the tricep pushdown standing exercise, it is important to slowly bring the bar or rope back up towards your body. It is done by keeping your elbows close together and straightening them out.
After returning the bar or rope to its original position, focus on controlling it as you pull it back towards your body. Make sure you are using a slow and steady movement this will help further engage your triceps as they contract to move the weight.
Keep tension in your arms throughout the entire motion when bringing the bar or rope back up. As you complete this step, ensure your upper arms remain stationary while only moving at the elbow joint.
It will help ensure that all of the force generated during this part of the exercise is focused solely on engaging and strengthening your triceps muscles.
-
Repeat for the desired number of reps.
This exercise is designed to help you build strength and definition in your triceps muscles. You must use the proper form when doing this exercise, as it can easily injure you.
To begin, stand with feet shoulder-width apart and hold a barbell or weight in both hands. Bend at the elbows while keeping your arms close at your sides, then press down until they are completely straightened out.
Depending on how many sets you want to complete, you should repeat this process for a desired number of reps. Ensure the number of representatives chosen allows you to feel challenged but not overly tired during each set.
Tricep Pushdown Overview
Target zone: Tricep muscls
Equipment Needed: Pulley machine with a cable or Vbar or strait one
Exercise: For more strength
Important Note:
Keep the your body still do not move back and forth.
Don’t hollow your back and don’t twist your body, you should be able to control the weight don’t let the weight control you.
Do not overweight yourself, load the weight that your power can be able to control for a better performance.
Bend only your knees slightly and let your forearms be parallel.
Slowly push bar toward your legs, down as much as possible and hold that position for a second or 2, why is that you are going to make sure that your triceps muscles are fully contract, for that moment before you release the bar back to the beginning position carefully.
You can then repeat the process again to your desire rep, you should feel the contract in your triceps during performance.
Precaution and measures to follow during performance
You feet should remain firm, make sure that your feet doesn’t move from the floor. You should be the one that control the weight don’t allow weight to draw you back close to it self.
For a better performance it is advised to load the weight that your power can be able to control don’t overweight yourself on this exercise.
Don’t rush yourself on this exercise, the movement should be slow and steady, plus make sure that the down movement is slightly slower than the up movement, and use an overhand grip for a better performance.
Hold the rope well, if you are using rope to perform it or the small bar do not let the rope stray-of from your hands.
Be focus and concentrate on target your the muscle at the back of the arms, you must be in total control throughout the performance.
To not create any difficulty to yourself that can jeopardised the correct performance of the exercise.
You might need to be observed by an expert or you personal trainer for a better and correct performance.
Don’t twist your body throughout, makes sure do not hollow your back and keep the whole of your body still.
Make sure that you hold it for a second or 2 when you pushdown the rope briefly pause for a better and full contract of your triceps muscles.
Let your hands be about 10 inches from each other, let your wrist be straight, lock your elbows and keep them closer to your sides.
Benefit In Performing Tricep Pushdown
Triceps pushdown as a strength exercise, will help to train our arms and triceps muscles.
It is an isolation exercise that help to target and increase upper body, this exercise is capable enough to train and boost more strength to the muscles that are at the back of our upper arms.
It will help with more strength to the elbows, and to our arms entirely.
What makes me really love this exercise is that it also allows for more weight but though, I never exaggerate on it because, it might jeopardize my performance.
It help with high intensity to the triceps and our lateral head.
Final Thoughts
In conclusion, the tricep pushdown standing exercise is an effective way to strengthen the triceps. You can do it at home or the gym with a cable machine or a resistance band.
Maintaining proper form throughout the move is essential to ensure maximum benefit and reduce the risk of injury.
Start with lighter weights and focus on technique before increasing the weight. Finally, warm up before any exercise routine to maximize your results and reduce the risk of injury.
