October 08, 2021 8 min read
Training your triceps is important for upper body mass and stability. The triceps pushdown is a popular exercise for bodybuilders and regular gym rats alike since it works all three heads of the triceps and can allow for more weight compared to an overhead triceps extension.
The one drawback of the triceps pushdown is it’s most commonly performed on a cable machine, which is a highly sought piece of equipment in the gym. Even if you don’t have a cable machine at your disposal, there are alternatives to the tricep pushdown that you can even do from home.
The tricep push-down is one of the greatestworkouts for triceps growth.
Although it is most frequently done with a cable system, at-home tricep exercises may be done using a resistance band. The triceps push-down is a must-do workout for all fitness levels.
To begin, use the pin-and-place adjustment and a little weight. Other weighing methods may be included in different versions of the machine.
When you're ready to get started, do the following:
For newbies, aim for four sets of eight repetitions. Contract those muscles again when returning back to starting position for 1 minute before releasing each time through this whole routine.
Before we jump into the alternatives, let’s talk about why the triceps pushdown is popular and beneficial. Knowing the benefits and the muscles worked by this exercise can help you choose the best variation.
Pressing strength:Having strong triceps can help your upper body look sculpted and healthy, but they can play a larger role than just looks.Your bench press, overhead press, and almost any other pressing movement relies on the triceps to help with the lockout phase. In the final push of the bench press to extend your arms is where your triceps come in. Keeping them strong can help you load heavier weight onto the bar and get past that sticking point.
Shoulder stability: The arms and the shoulders work together for movement and function, and stronger triceps could mean greater shoulder stability. The triceps pushdown activates all three heads of the triceps, the long, medial, and lateral head. The long head specifically plays an important role in shoulder stability, meaning if your triceps are weak, you could be at a higher risk of a shoulder injury.
Builds arm mass:The triceps help make up about ⅔ of your arm, so building this muscle group can contribute to bigger arms overall. Pair your upper body day with Whey-Pro and start seeing more rapid muscle growth.
Less shoulder strain:Although the overhead triceps extension can be one of the better triceps exercises, lifters with poor shoulder mobility or injuries may not be able to perform this exercise properly or without pain. Keeping the shoulders in their natural position, like in the triceps pushdown, can help take the strain off the shoulders while still building triceps strength and muscle.
Isolates the triceps:An exercise like the close-grip chest press can be beneficial for building the triceps, but this muscle group could be overshadowed by the bigger pectoralis major.Isolation exercises can help maximize hypertrophy and can strengthen one targeted area compared to being overlooked during compound exercises.
The simple answer to this question is variety. Your mind, just like your muscles, can adapt and plateau. Doing the same upper body program over and over again can become monotonous and boring, so having alternative exercises on deck can help your motivation.
Variety is also important for targeting different parts of the muscle.
The triceps pushdown activates all three heads of the triceps, and although you can’t isolate one head from the other, you can choose exercises that emphasize each head more.
The long and medial head of the triceps are emphasized in the triceps pushdown, but this may be altered with speed and intensity.
The triceps pushdown is also most commonly performed on a cable machine, and if they’re all full at the gym, or you workout from home, it’s good to know how you can still achieve similar benefits with a different exercise.
Unless you have a home gym in your garage, chances are you probably don’t have a bunch of fancy gym equipment at your disposal. With these seven alternatives, you can strengthen your triceps from anywhere.
Although this alternative does require a small amount of equipment, resistance bands are easily accessible and fairly inexpensive. You can carry them in your gym bag or store them in your nightstand for a convenient home workout.
Barbells and dumbbells are often thought of with resistance training, but resistance bands can provide similar gains in strength.
To do the Resistance Band Triceps Pushdown:
Another popular triceps exercise that can eliminate stress on the shoulders is the triceps kickback. The hip hinge position is what makes this exercise different from the triceps pushdown. Getting your muscle to full contraction can be challenging enough without the extra resistance of bands or weight.
The kickback can activate the triceps more than its neighboring exercises, making it a great alternative to the pushdown.
To do the Resistance Band Triceps Kickback:
Isolation exercises can be beneficial for building triceps size and strength, but compound exercises can also contribute to a bigger, stronger upper body.
Triceps dips mainly work the triceps, but they also recruit the pectorals and shoulders.
There are plenty of variations just for this exercise, and it’s easily adjustable to your fitness level. All you need is a stable surface in your home to get started.
To do Triceps Dips:
Just one rep of a push-up can be difficult enough, let alone when you rely on a smaller muscle group to do the work. Positioning your hands closer and keeping your elbows tighter than a normal push-up can put greater emphasis on your triceps.
Your pectorals and deltoids are also targeted with the triceps push-up, so this alternative can be a great option for building upper body strength.
To do Triceps Push-Ups:
Triceps extensions can be beneficial for triceps mass because of the great lengthening of the muscle, but they do typically require free weights. The bodyweight triceps extension performs a similar movement pattern to target the triceps with just your own body weight.
This exercise essentially transitions your body from a forearm plank to a high plank, requiring the triceps to push up and fully extend the arms.
To do the Bodyweight Triceps Extension:
When a muscle is under load when it’s lengthened, it can induce almost three times more hypertrophy.
Skull crushers can be extremely effective due to this, and even without free weights, you can perform this exercise. Using a resistance band can be a convenient way to build up your triceps at home, and skull crushers are guaranteed to get your arms burning.
To do Resistance Band Skull Crushers:
Whenever you perform a pressing movement, you recruit your triceps. That’s why triceps are important for exercises like the bench press, push-ups, and plank up downs. Plank up downs use your triceps, chest, shoulders, core, and even your glutes to perform this movement. If holding a plank wasn’t challenging enough, adding a dynamic element to it can be great for your whole body.
To do Plank Up Downs:
You don’t have to spend hours in the gym to achieve bigger, stronger muscles. Many of the exercises you perform in the gym can be modified somehow to accommodate a home workout.
Strength training is important for gaining lean muscle mass, but there’s nothing wrong with a good workout from home.
If you’re committed to working out from home long-term, it can be a good idea to invest in different types of resistance bands or dumbbells to ensure you’re challenging your muscles enough for them to transform.
Wherever you choose to exercise, know that staying active is important for maintaining an overall healthy lifestyle.