Different Versions of the Triceps Pushdown
Bodybuilding style training is fun. Not only for the results that it produces but because of the variety it allows. Whereas other forms of training require some sort of strict progression in order to progress, bodybuilding not only allows for variation, it is a requirement for success. In order to accomplish their dream physique, bodybuilders not only have to worry about the size of their muscles but equally important is the shape and symmetry of their muscle groups. They accomplish this by attacking the same muscle group from different angles throughout their routine. This is where the variety kicks in. This is a big reason why I enjoy bodybuilding style training, you can do the same exercise over and over again with a slightly different twist each time. Changing the angle of the exercise ensures that you are creating a new stimulation of the muscle fibers which in turns creates well-rounded size and shape. Changing angles can be done a few different ways such as changing your grip, the handle being used, and also your body position. Although different angles can and should be used for every exercise and muscle group I have chosen to discuss the triceps muscle in this article and specifically different ways to execute the triceps pushdown, an exercise that most people are familiar with. P.S. I chose to just number the variations because well, who really has names for each of these?
Can’t play video? Click here: Variation 1 video 1
Can’t play video? Click here: Variation 1 video 2
This variation using two different handles is probably the most common of the ones I will discuss. This is also the more conventional push-down. Meaning elbows tucked to the side, pivoting just at the elbow, squeezing at the bottom, controlled movement on the way up. Neither handle is better than the other. Remember, we want to use as many different handles as possible and if you’re lucky enough to be at a gym that has different kinds of handles try them all at this conventional angle.
Can’t play video? Click here: Variation 2
This variation is unilateral which allows you to focus on one arm at a time. As seen in the above video, no handle is needed as you simply grab the cable. In this variation you are going across your body and then down. I use my opposite hand to stabilize my working arm by placing it in my arm-pit allowing my working arm to rest on it.
Can’t play video? Click here: Variation 3
This variation is unique because the position of your palm will change. Instead of your palm facing the floor like in most pushdown variations in this one your palm will be facing up. You can think of it as simply a reverse grip. Other than the grip, this variation is very closely related to the “conventional” pushdown shown in the first variation. You can pin your elbow to your side and press straight down towards the floor. By changing your grip you will stimulate the triceps in a different way. As with most of these variations you can also change the angle by changing your own body position by standing a different way. Depending how you stand your elbow may not be pinned to your side but as long as you can control the movement you are fine. There have been many professional bodybuilders that have said they have found great success by standing and executing an exercise in the same way they pose on stage. Bottom line, don’t be afraid to try almost anything to create a different stimulus, and if it feels good then you have found success.
Can’t play video? Click here: Variation 4
This variation can be tough to master at first. It is different than the previous ones because you are going to stand a short distance from the cable machine and you are also not in the upright position. Watching the above video will be most helpful for you to understand how to stand but it may help you to think of the position you are in if you have ever done kneeling cable crunches. The position of your torso is very similar except you are standing. You will need to use a rope handle for the exercise. This is a great exercise to target the hard to reach long head of your triceps, the part that runs up towards your armpit. By developing this part of your triceps you will start to create that separation of your delt and triceps that everyone loves. At the top of the movement you should feel an awesome stretch in your triceps, and if you don’t then try and reposition yourself until you do.
These are four variations of the triceps pushdown that I like to use quite frequently in my routines. With these four variations you are hitting the triceps in almost every way possible in a pushdown exercise. The great thing about bodybuilding style training is that there are no rules so be sure to constantly look for and experiment new ways to do old things. If it feels good then you are not wrong.
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