Tricep pushdowns: Benefits, How to do it, Side Effects | XpertsReviews.com

Are you looking for ways to develop defined triceps on the back of your arms? Adding triceps pushdowns can be a great workout to target this area. This exercise involves pushing against resistance with a cable machine and a rope or barbell. Triceps pushdowns are a popular workout among bodybuilders and fitness enthusiasts because this exercise can effectively isolate and strengthen your triceps for a more toned and defined look. Additionally, this exercise is ideal for both beginners and fitness professionals because it can be adjusted to suit your needs. Let us tell you everything you need to know about this effective exercise for toning your upper body, its benefits and how to do it.

What are triceps thrusts?

Triceps pushdowns are a strength training exercise that primarily targets the triceps muscles located on the back of the arm. This exercise works on a cable machine, where you push a bar or handle against resistance. “By controlling the movement up and down, you isolate and strengthen your triceps, making your arms look more defined and sculpted. It is a great exercise for beginners as it is easy to learn with proper form and you can adjust the weight according to your fitness level,” says fitness expert Yash Agarwal.

What are the benefits of triceps push-ups?

Here are some of the notable benefits of triceps pushdowns:

1. Target triceps development

The exercise isolates and works the triceps brachii, the three muscles that make up the horseshoe shape on the back of the upper arm. A study published in the Journal of Strength and Conditioning Research found that triceps pushdowns as well as other triceps exercises were very effective in increasing the strength and size of the triceps muscles.

2. Tone the arms

“Strong triceps are essential to overall arm strength because they facilitate many types of pushing movements, including bench presses, bench presses, and push-ups. Triceps pushdowns help develop and tone the triceps, leading to increased arm strength and power,” says the expert.

3. Improves functional fitness

Triceps strength is essential for any exercise that requires extending your forearms from the elbow, a study published in the Acta Orthopedica and Traumatologica Turcica. Some daily actions would be impossible to perform without the help of your triceps. Keeping them strong allows you to perform several daily tasks.

4. Prevents injuries

The triceps muscles are prone to overuse injury from repetitive activities such as throwing, swimming, and hammering. Triceps training, including triceps pushdowns, can help prevent repetitive stress injuries. However, more research is needed to prove this claim.

5. Versatility

Triceps pushdowns can be performed with a variety of equipment, including cable machines, resistance bands, and dumbbells. “They are a great workout for those with different fitness levels and access to different types of equipment due to their adaptability,” says the expert.

6. Improved definition

When performing triceps pushdowns to target and strengthen your triceps, the exercises focus on defining and separating the muscle fibers within the triceps. This results in a more prominent and sculpted arm appearance, which improves overall muscle definition. However, more research is needed to prove this claim.

How to do triceps thrusts?

Here is a complete guide on how to push triceps, as explained by the expert.

• Attach a straight or V-shaped bar to the high pulley of a cable machine. Adjust the weight stack according to your strength level.
• Stand facing the cable machine with your feet shoulder-width apart. Grip the bar with an overhand grip, hands shoulder-width apart and elbows tucked close to your sides.
• Your arms should be fully extended and the bar should be in front of your thighs.
• Keeping your upper arms still, exhale and push the bar down, extending your elbows until your arms are fully extended.
• Briefly squeeze your triceps at the bottom of the exercise to increase muscle engagement.
• Inhale and slowly release the bar back to the starting position, controlling the movement.
• Aim for 8 to 12 repetitions per set, adjusting the weight as necessary to maintain proper form.

Read also : Spice up your arm workout with these at-home exercises

Are there any side effects of triceps thrusts?

If form is not maintained correctly during triceps pushdowns, you may end up with the following:

1. Overuse injuries: Excessive or improper execution can lead to overuse injuries, such as tendinitis or elbow pain.

2. Muscle tension: Using too much weight or poor form can put strain on the triceps or surrounding muscles.

3. Joint stress: Improper technique can put unnecessary pressure on the elbow joint, leading to discomfort or injury.

4. Fatigue: Performing excessive triceps presses without adequate rest can lead to muscle fatigue and decreased performance.

Who should avoid triceps thrusts?

1. Anyone injured

People with elbow or triceps injuries should avoid triceps pushdowns or consult a physical therapist before attempting them.

2. Medical Conditions

People with health conditions affecting the elbows or triceps should avoid this exercise or seek medical clearance before attempting it.

Keep that in mind!

Anyone new to bodybuilding should focus on mastering the basic movements before incorporating advanced exercises like triceps pushdowns. Additionally, it is important to consult your doctor or healthcare professional before starting triceps pushdowns.

Frequently Asked Questions (FAQ)

1. What happens if I do triceps workouts every day?

It is not suggested to train your triceps every day as this could lead to overtraining and injury. It is recommended to train your triceps two to three times per week with a minimum of 48 hours in between for optimal growth.

2. How many triceps pushdowns should I do?

For the triceps pushdown, start with a weight you can control for 2 to 3 sets of 8 to 12 repetitions. Select a weight that will allow you to maintain proper technique throughout all sets and repetitions.