One of the Best Triceps Exercises; The Triceps Pushdown
When you are working on your guns at the gym, you need to remember that your arm is not made up entirely of the bicep alone, but also your triceps. When properly training, your triceps can give your arms that well rounded-cut look you sought after. One of the best triceps exercise is the triceps pushdown.
The triceps pushdown is one of the most common triceps exercises done at the gym, and it is also one of the most often incorrectly performed exercises. Just because you are doing the exercise does not mean your going to have triceps of and Olympian. Proper form and movement is the key here, along with the correct weight to go through the movement in an effective way. The same note here can be applied to every muscle you are training. Knowledge is your strongest asset in getting the results you desire so badly.
Just like with any other muscle you are training, performing one exercise during your workout is not enough to see growth of that muscle. Keep this in mind when training at the gym; if you were doing your triceps and chest day, make sure you do at least 7 different exercises to isolate and target your muscles. However, if you were just beginning your new life transformation, a smart choice would be to begin with the triceps pushdown until you perfect this exercise while increasing the weight while keeping proper form. Once this is achieved, then you can add on new triceps exercises to your routine.
Executing The Triceps Pushdown:
You will need to grab one of the cable machines along with a preferable rigid bar and attach the bar to the cable pulley. DO NOT use the rope for this exercise; that is for the pull-down exercise that works the muscles differently. I would recommend wearing a good gym glove such as ProGrips Workout Gloves to shield your hands from calluses that form from gripping the bars.
- Stand facing the weight rack with your feet about shoulder with apart. Grab the bar with both hands.
Helpful Tip: The bars resting level should be at about eye level.
- Keep your elbows close to the sides of your body and push the bar down in a controlled manner. Keep your abs tight to help with your posture. If you notice that you are slightly leaning forward, chances are the weight is too heavy for you.
- When the bar is pushed down, your arms should be nearly straight, but do not lock your elbows.
- Slowly raise the bar up in a controlled motion until your hands are just above being parallel to the floor. Repeat this motion until you finish all your reps. I would recommend three sets of 10-12 reps.
Helpful Tip: Look at your arms in the mirror while performing the triceps pushdown to help ensure your posture and execution are done properly.
About Riley Daye
Riley Daye is an ACE Certified Personal Trainer and Lifestyle and Weightloss Consultant. He is a Los Angeles Personal Trainer and Lifestyle Consultant who specializes in Weight Loss and Sport Specific Training. Contact Riley to schedule a private consultation.