Hey, what's going on Nation? Today
I'm going to help clarify for you the best way to train your triceps when performing pushdown movements, but before we get started
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So you never miss a new video upload now push downs are great for isolating your triceps
And in most workouts are used either as a warm-up exercise
to get the elbow joint and triceps ready for more heavy compound lip like dips or close grip bench press or
At the end of the workout as a burnout to finish them off
But the last thing you want to do is spend too much time here because you think you need to utilize different
Variations of this movement to properly train your triceps and this is for a few reasons
Number one in order to maximize muscle growth your focus should be heavy compound
movements like the close Grip bench press or dips because these are the kinds of
exercises that will allow you to really overload your triceps for future muscle growth and
Number two the function of the triceps is to only extend the arm
Unlike the biceps which are responsible for elbow flexion and then also for rotating the arm out supination?
So this means that whether your hands are facing up or down performing this movement as long as your elbows and shoulders
Stay in the same position
You're training your triceps whether your hands are facing up or facing down so the question then becomes
Why do people choose to do multiple variations of this movement in the same workout?
Well the answer is just misinformation at the end of the day guys
you should just pick the
Variation you feel like you are gaining the most benefit from and that mainly has to do with form versus weight for example
if using an Overhand grip you will be able to cheat on the concentric portion of the movement for a bit more intensity on the
East centric portion and you guys have seen me talk about this a might cheat and recover training
But if you were to use an underhand grip you will notice right away
this
Variation makes your form much stricter because you can't get on top of the weight like you could when doing the Overhand version
So you're basically forced to use proper form?
as for the Vibha and the rope these
Attachments give you a bit more freedom and helps you do stress on your elbow and wrists
Some will say the rope offers more range of motion
But at the end of the day as long as you can fully extend your arms because that's all that full range of motion is
You're still doing the exercise properly
so if you're using the vibha try to slightly lean forward if you can't fully extend
Because the boz hitting your thighs and if you're using the rope there's no need to bring your hands behind your hips or to twist
Your wrist at the bottom if you bring the rope past your hips you're just
Activating rear delts and like we talked about in the beginning of the video the function of the triceps is elbow extension
So twisting your wrist doesn't bring you any extra tricep engagement and lastly guys
I know you're going to ask about how to place more emphasis on specific heads of the triceps
utilizing this movement, but to be honest wrist position
doesn't help
Isolate or emphasize different heads of the triceps, but what it does do is limit your grip strength?
for example if
Supine grip is used so underhand grip during the tricep extension the strength of the wrist
Extensors and grip become a limiting factor to how much weight you can use for most of you guys to go too, heavy
The bar will just kind of slip out of your hands if you try to pull it down
The only thing you can do that will make a noticeable difference when it comes to triceps is change your own
Position for example the more you elevate your arm above your head the more you're going to emphasize
The long head of the triceps like I'm performing an overhead extension and the more you bring your elbow behind your back
The more emphasis you can place on the lateral head such as when performing a dip
I hope this video helps you take your triceps training to the next level guys
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