The triceps pushdown is a great workout for your arms. It is a lifting technique that will build up the triceps. Your triceps is a big muscle group on the back of your arm and you target this muscle when you do a triceps pushdown.
THE MUSCLEYour triceps brachii is a three-headed muscle in your arm. It is a large muscle on the back of your arm. This muscle is responsible for the exnsion of the elbow. You exercise the elbow by doing extension movements, and a triceps pushdown is one form of that.
EFFECTS OF TRICEPS PUSHDOWNTwo-thirds of the muscles in your upper arm is your triceps. The majority of the growth of your arm will therefore come from exercises of your triceps. If you are not interested in growth but more in toning your arms from getting loose and flabby, the triceps pushdown is also a great exercise.
Stand facing the machine, have a bar attached to the machine and grab the bar, your arms should be shoulders-width apart and your palms should be facing the ground. Bend your knees and start from your shoulders, keep a straight back. Push the bar down to your leg and don't let your elbows move, keep them on the side of your body. Its only your arms that is gonna move, but keep your core contracted to help stabilizing your body. Go up with the arms to starting position and repeat.
STANDING TRICEPS PUSHDOWN
STANDING TRICEPS PUSHDOWNSit down on a bench and have a support for your back. Grab a dumbbell with both hands and lift it over your head with straight arms. Keep your elbows to the side of your forehead and bend the elbows and slowly lower the dumbbell behind your neck. Go down and then lift it up again, above your head. If you have a heavy dumbbell, ask someone for help by handing it to you when you start. Remember that it is only the forearm that is supposed to move. You can also do the triceps pushdown when lying down on a bench.
TRICEPS PUSHDOWN ON EXERCISE BALLWhen you do the triceps pushdown on a exercise ball you will struggle to keep the balance, and this is a good challenge because then you will use and exercise more muscles. Have your feet shoulder-width apart to help you keeping the balance. Use dumbbells, and do the exercise in the same way as you do it sitting down on a bench, but remember to have good posture and to contract your core-muscles.
BE CAREFUL DOING A TRICEPS PUSHDOWNBecause you have a weight over your head you should be more careful. Start with a lower weight and increase gradually, if the weight is so heavy you have to swing it over your head, it is to heavy. When you do a triceps pushdown it is better to have a good technique than to lift a lot of weight.
STRETCH YOUR TRICEPSAfter doing the triceps pushdown you can stretch your arm. Have your arm above your head, with your elbow against the head, take the other hand and put it on your elbow, push the arm gently back for 20 seconds and then switch arms. If you feel this position are hurting your neck, try to do it different. You can put your elbow against a wall and lean towards the wall, or put one arm across your body and grab your elbow with the other hand and pull the arm towards your body.