MAX GAINS SERIES: Triceps Pushdowns
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- เผยแพร่เมื่อ 16 มิ.ย. 2024
- If triceps pushdowns are part of your tricep training then you are going to want to watch this video on how to squeeze every gain out of the exercise for max size. The pushdown is one of the most common tricep exercises but often misperformed as well. Here, I’m going to show you the best way to position your elbows, wrists, hands, and shoulders during the movement to get the most out of your tricep workouts.
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So it stands to reason that simply flexing and extending your elbow on a pushdown is not enough if you want to see maximum gains from the exercise. There is much more to it and the sooner you can capitalize on each of the areas I’m going to show you the better results you will see from performing the exercise.
It starts with the hand position in relation to your body. You want to be sure that you don’t keep your hands too close to your chest or too far away during the exercise. If you stand too close you will likely see your hands rise up to about face level and this will take tension off of the triceps in the beginning of the exercise. With the line of resistance parallel to the forearm at the start you will not have as much tension on the triceps as desired.
If you stand too far away then you will likely see your elbows drift away from your body which will cause the lats to overactivate and contribute unnecessarily to the lift. The key is to either find the midrange of these two extremes where your hands can be about chest height during the start and finish of each rep or perform the rocking pushdown that I have covered on this channel instead.
Next you want to be conscious of the elbow positioning during the exercise. If you allow them to drift out (as if often the case when you see people perform this exercise) then you are going to quickly shift the work away from the triceps and onto the chest. You essentially turn the pushdown into a standing dip which will lessen its effectiveness on the triceps greatly.
People often wonder whether the hands should be in a pronated or supinated position on the bar when performing the pushdowns. This is actually tricky because anatomically you are likely to believe that there is no impact on the triceps by varying the grip to an overhand or underhand position. The key however is that the change in grip often has an impact on the position of the shoulder and arm that can in fact affect the area of the triceps you are feeling it in.
Finally, if you have any wrist issues you definitely want to take note of the implement you are using. Obviously a straight bar is going to be more stressful on your wrists given the fact that your wrists tend to go into radial deviation naturally with wrist extension. If you force your wrists flat you likely won’t see any additional strain on the wrists but rather in a compromise of the elbows flaring out that leads to the issues already covered.
The fact is, the triceps pushdown exercise is incredibly popular and if you want to see the best gains from doing the exercise then you will want to take note of each of the things mentioned in this video. Obviously anyone can do a tricep exercise but getting the most out of it is what we are really after. If you want to get the most out of every workout you do, head to athleanx.com and start training like an athlete. See your best and fastest gains ever within the next 90 days.
For more videos on how to build bigger triceps and how to add triceps mass, be sure to subscribe to our channel here on youtube at / jdcav24 - แนวปฏิบัติและการใช้ชีวิต
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Brian's forearms are the size of my thighs😂
This sounds awesome 👍. And could you do the same with the barbell curl?
Being the biggest fitness TH-camr is actually a huge responsibility. Luckily, Jeff does it justice👍
He did become for that reason the biggest fitness youtuber
Necati Elci No doubt!!
Anthony Monda I was so glad Jeff was the one I found when I started lifting 😁 lotta people full of shit out there, but he ain't one :)
Over The Spectrum For sure! And that’s so true, depending on who you ‘find’ first it shapes your theories (at least in the beginner stage) that’s why it’s important to have people putting out quality content!
Anthony Monda that's it buddy hands down
Still remember the days when Jeff used me
Lol
Jeff cavaliere’s Car batteries the toasters! Those were the Days
Jeff cheated on you 😂
Adam Pittman yep
Jason 'Ryback' Hemingway hey their 2nd cell mate this week!
Jeff did a sore in 6 minutes throat workout before recording this
haha that was kind of funny
Lol almost blew my coffee through my nose, when I read this
This comment deserves way more likes
LMAO
When Jeff finishes a set, the weights take a rest
This made my day😄
Why do I feel I just took a graduate level physiology class ???
Welcome to 2018 where college is outdated and expensive as all hell, and you can learn anything you want for free on TH-cam.
Yeah, they want to know you're in debt, you made them sacrifices to get to your point. Lmao. -.-
It's actually a lesson on anatomy and biomechanics...
@MrUseless247
I’d say more biomechanics than physiology
There's some alien sh*t goin on with that drink machine in the background o.o
Ostrix good observation!💪🏻
Looks like a green screen ?
Its stuck between timelines.😐
Ostrix looks like a hologram...lol
Ostrix it's the flicker rate of the lights. Lights in fridges like that and many other things flicker veeery fast. The human eye cannot see it, but if you record it with a camera using a high frame rate, it will show up like what we are seeing here. Take a video in slo-mo of an alarm clock and you will see what I mean
Jeff it would be a great if you made a groceries video. Just things that you buy to eat for the week, seasonings, snacks, diet staples, etc.
Agreed. I've always wanted to see more of his nutrition side. He's made nutrition videos before, but it's not diving into his actual day to day meals.
just buy his programs dude!
His strength is not in nutrition.
oskar tang one hundred percent fault. Nutrition and strength go hand in fucking hand. You can't have this body and his strength without the right exact eating.
Digito that's what you'll get when you Pay Him bud. Get one of his programs you'll get more than you ever wanted
Man, you are amazing! I follow you for four or five years and you are one of the best guys to talk about exercises, consequences of many details of we do in the gym and don't see. Always helping me.
That long rope idea is brilliant! Basically a push down going into a standing kickback all in one. I can't wait to try this tomorrow!
Ive been following Jeff for what 4 years give or take. He is by far the most honest and backs up his workouts with science, logical explanations, and examples. I think I will most likely buy one of his programs!!!
Love this series! I like how Jeff drills into the traditional exercise and brings it to another level!
This guy is a legend when it comes to fitness on youtube❤
Jeff does a really good job of giving deep insights on each movement. But, damn, those are some big guns Jeff has built there, moreover at a low body fat percentage. Respect.
I dont know what I would do without this channel. I would literally be doing almost every exercise wrong , I've learned so much watching your videos and I am going to sign up for one of your plans within a few weeks. Thank you so much, your helping me change my life.
You are so incredibly knowledgable I really appreciate your advice in the past few weeks I have pushed my body into the further and now my recovery time is taking much longer
Information is inspiration! Thanks, Jeff!
Supinated rocking extended-bandgrip cable tricep CARNAGE!
Hey Jeff!
I have to say, your videos have really helped me, and many others. I have been seeing real results after watching your videos! Keep up the awesome work!
so thankful for athlean x. I've learned so much from this channel and all of it for free. Respect
Never clicked any notification ad quickly as athleanx's!!!!!!!
Hey Jeff! Can we get a video about posterior shinsplints! Mostly what causes them and how to fix them! I tend to always have pain shortly after Jump rope, High knees, or any movement that involves Explosive leg movements. I’m currently running your MAX SHRED program ( that will give you an idea of the movements that hurt the most ) hope to see a video about this soon
Great video!!! Waiting for the rest of the series!!
This video is what the channel is about! Thanks jeff!
One of my favorites! Good to know I’m doing them correct !
Neeko La Grande yeah, me too
#metoo
Stuck Scapula!
This is a concept few people are talking about. I've been suffering with this for as long as I can remember and it is hindering my training.
It is basically the exact opposite of a winged scapula.
PLEASE LIKE SO JEFF CAN SEE!
That is a thorough analysis. Love the detail
Great stuff Jeff. Always find your videos are the go to for total sound advice.
This was exactly what I was looking for today. All questions answered, time for some gainz. #ISYMFS
Hey, Jeff! Can you do a video on gymnastics rings? Thank you!
One of your best videos yet. Thanks Jeff.
As always Jeff you are quick, concise, and honest. Thanks brotha
This sounds awesome 👍. And could you do the same with the barbell curl?
Gipsy Danger I bet it'll be the next video or within the next couple
Jeff can you please make a video on tailbone; no one is noticing my comment can we please get some likes on this ❤️
Eloquent Gagan i got you dw
Eloquent Gagan sure thing, man👍🏻
looking for gains on the tailbone? interesting...
Mike _ not gains but a way to help it from hurting from ab exercises I’m only 18 and it’s annoying
Tailbone pain/discomfort when doing lunges.
This is so informative. I love this style of video and am looking forward to this series! Thank you Jeff for your expertise.
I love it how it seems simple and he could just make it 1 min long. But Jeff gives us an entire explanation why this is better for our muscles/bones, overall gains and learning proper form. Keep it up as always.
Notification squad 💪
Attaching 2 standard gym ropes to the machine and holding one in each hand is a good way to get that tricep extension behind the body on this exercise
Joseph Stankaitis Fairplay! Good thinking batman
In a commercial gym it'll be difficult to get hold of 2 gym ropes. People will be waiting for too long
mady sarr who gives a fuck, think about yourself no one else
Of course...unless people need a rope theres no way you can use 2 ropes in any Gym...some places are busy as fuck..my solution: bring your own ropes so they can see you mean business 😂
Just be sure to have some kind of identifier (piece of tape with your initials on the bottom or whatever) so some nosey asshole doesnt think you are jacking equipment.
ive been watching your videos for a long time now and im a 62yr old guy and ive been training since i left school ,i like your detailed explanations and ive learned a lot myself from your videos and im no dunce when it comes down to training ,nutrition,etc ,in a nutshell everyday is a schoolday and ive picked up so many great techniques from your videos,keep up the good work geoff and thanks
@ATHLEAN-X
You are too good when it comes to explaining muscles anatomy and workouts... Whenever I see your videos, I learn many new things..
Thanks a lot..
Notif squad 👌
we here fam
jeff blessing me with just what i need for my next arm day
Can u do a video on the tibialis anterior ?
Coach we all appreciate the tremendous amount of effort you put into your videos. Thank you
You are really a life saver, saved my shoulder, knees, and back! Thank you so much.
Try doing the tricep push down standing up straight under the pole with your back to the waight, best tricep exercise ever.
BreakLegosaurus some gyms have a special cable machine for this, best excercise variation for tricep
Jeff, when are you publishing the book you’ve been working on for a while?
Lea Vohn Books take a while to publish bro, you can't rush it.
This is an awesome breakdown of the exercises and what all is entailed in your grips and functionality of the lifts. Thanks Jeff for all your knowledge man. You're killing it!
Love to watch Jeff & listen to his step by step detailed workouts. He is my go to every time I go to the gym I watch a video on muscle group that I want to workout for that day. I’m 69 & consider myself in descent shape but always want to be better. My wish would be to be trained by him to see how much further I could better myself. I can only hope his videos can do that for me in hopes I am doing them correctly. Thank you Jeff Cavalier you are My mentor on line ❤️
There are a lot of material about hitting the long head of the triceps, and yes, the long head is the largest component and adds to overall arm diameter (if that's what you're after)...
There's very little material on isolating (or being preferential, rather) on the short head, and this is probably the part of the tricep that is most anesthetic in nature...
What can be done to focus on this shorter head?
I was in a Slayer moshpit and got hit right on it on my left triceps, probably by a pointed elbow. It's been twice the volume since ha ha. Maybe that's the key?
As for exercise, anything that doesn't focus on he longhead and work the triceps will target it. Add some squeeze at the end of each reps too.
Don't use anaesthetics while training, you won't feel a thing!!
Jeff just killed bro science
By far the best fitness youtuber. Jeff does fitness justice. Huge respect for all the knowledge he shares!
Awesome video, thanks Jeff!
I'm early 310 likes and 70 comments earliest I've ever gotten here. great video
go and train your nunchaku plz
one minute already 35 comments!
His videos just get better and better.
Thanks for always being here Jeff !
You've helped my on my journey more than you'll ever know 🤘🏻🔥
one of my friend says BODYBUILDING and the other says CROSSFIT ask me i say ATHLEAN X!
areeb amjad CrossFit = no gains
Powerlifting
Everything else is fad.
I do powerlifting your stronger , bigger
Cross fit is all cardio pretty much
I say that each person reacts differently to each type. me personally powerlifting is better I just think that cross fit works better to get women shredded
Who is Jack and where do I get him from?
Christian Edwards from not tucking your elbows in. 😉
I dont know jack, shit. 😥
Christian Edwards i think he is with jill went up the hill
$1000 and I’m on the way
You'll find him in area 51
Love you jeff, you answered all my doubts here
Awesome video Jeff! Very informative and helpful for all levels of fitness. Easy thumbs up!
I feel pump :o :o
Catch cold, Jeff?
KEN just what I was thinking
Could be voice pop thingies
One of the best videos of Athlean-x
Been using the underhand grip for a while now and It does give me a better contraction. Your a Genious Mr. Cavalier!
He losing his voice?
Dark Trainer Z looks like it
He has cold
It's from shouting at his computer every time he sees another fitness channel giving sh*tty advice on TH-cam...
I'm worried in case he can't say "Hey what's up guys, Jeff Cavaliere Athleanx.com" anymore :(
Uploading videos even when ill. top champ
My names leo not kevin heart,I was just wondering what I can do to get bigger legs I’m 14
And I’m a bit worried if I go to heavy something will happen with my knees and I don’t want to risk going to heavy even to know I know I can
Thanks for another great video 👋🏼
Kevin Heart Don’t try and rush while you’re young. Keep doing light/body weight exercises at high reps until your body is developed enough, probably when you’re in your upper teens. I’m no Cavaliere, but take it slow to make it grow.
Asher Jordan thank you I will take the advice on board
yeah man, dont focus on the weight. youre still very young, focus on your form/the technique
I've been going to gym for close to 2 years now and this is my experience of how to do legs. Have perfect form because there have been people who go to heavy and they have ended up snapping their knees. Follow the advice the other guy put too, take it slow take your time and do weights you're comfortable with however they must put tension on the muscles. Calf press, leg press and even walking up stairs are great exercises for your legs. Squats too. Just make sure you do it right. If you're doing leg press for your quadriceps NEVER AND I MEAN NEVER extend your legs all the way and lock your knees especially on heavy weights because that is how you snap your knees. Yes extend your legs outwards but never lock. Keep your knees bent slightly.
I just read all the comments and i was gonna ask this so thx
Very informative video! Thanks Jeff!
You never cease to amaze me Jeff
I do actually have biceps and triceps today , I'll try this Jeff thanks
Ps : 360p really Jeff ! 🤔
mar euri right on👊🏻
Damn, I did triceps already today... And I did it all wrong!!! :(
Jeff please do more of these videos for so many other exercises. It will help me and so many other ppl
Thanks again Jeff!!! Always helping out.
Is your room clean Jeff? If not then that's pretty grim... as grim as it gets!
Clean your damn room!
Didn't except a Jordan Peterson reference here
Who the f*** is down voting this and why?!?!
Because it shouldn't take 14 minutes to explain an exercise
@@shamalpowell5265 he's teaching you why you should follow it. Anyone can make a 10 second video showing a workout. Jeff shows it and explains it in great depth.
V shred maybe.
They are fat and prefer eating huuuuge bags of chips on their fat asses OR they didnt win Jeff's program... 😂
Why not? He is explaining what you are doing wrong and if thats you in your picture there, id say its quite a bit.
Great video sir. Keep up the great work
Pure knowledge! We all should consider ourselves lucky that Jeff shares all his amazing insights for free on youtube (although I have subscribed to his program). Every vid is a gem! Thanks Jeff!
What's up, guys? Triceps-Rex here, AthleanTREXdotcom
Is Jeff losing his voice?
his neck muscles are interfering with his throat.
Jeff, bro, you're the best. I love these informative videos.
I have been sending Jeff's video links to new guys around the world more than anything on the web , what a guy 🙏
360p GANG
I like how he says "body" with obvious italian accent.
The best video on triceps pushdown!! I learned so much
Jeff your a genius! I love the blue rope idea you used at the end! Cant wait to add that to my work out. Thanks
Българи тука ли сте
Creed Dimitrov yes you're right.
Да брат, тука сме
I_like_you_94 тука сме, къде другаде 😀
this man is why I use the athleanx training program, these vids make my life so much easier in figuring out how to do exercises and then the program to know what I should be doing that day.
Great stuff bud can’t wait to see the videos to come 🙏🏼👍🏼
This guy is awesome,his tips are actually helpful unlike some fitness you tubers who just spout off shit because there running out of content.
This guy is brilliant. Idk what his background is, but he clearly understands movement and exercise. Combine this with excellent communication skills to spell out these ideas, and bam! I'm learning more than I ever thought I'd need to know. Thank you Jeff!
Jeff's videos are so good I wish I could subscribe multiple times
Thank you i love the explanation and the walking through with the exercise.
Nice job Jeff.. always informative
Very detailed lecture, even impressed an experienced doc. Great job thanks
Superb video. So helpful and science based. Thank you Jeff!
Lots of great info! Love it!
I honestly learned so much thx jeff
Another great video Jeff
This is by far the best explanation of triceps on youtube.
Great post Jeff. Thank you
Another phenomenal video.