Which Triceps Pushdown is Best for Your Triceps (IT MATTERS!!)
ฝัง
- เผยแพร่เมื่อ 13 มี.ค. 2021
- If you want to build bigger triceps then surely you are doing triceps pushdowns right now. But do you know which version of the tricep pushdown is best for building up the size of the back of your arms? In this video, I’m going to answer the popular question of whether the overhand or underhand grip on the straight bar is better for building up the size of the triceps when training this sizable arm muscle.
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Now, there are many more variations of pushdowns and exercises for triceps than just those that can be done with the straight bar. There are different shape handles that are made specifically to attempt to improve the biomechanics of the triceps exercise, there are rope pushdowns and there are even single armed versions. Here we are limiting the discussion to the grip difference of overhand or underhand when using the common straight bar.
Well, you’ve likely read or heard somewhere (maybe even on this channel), that the act of supination and pronation at the forearm have no influence on the contraction of the triceps. This is one hundred percent true. With the attachment of the common triceps tendon occurring on the olecranon rather than the radius, it is not influenced at all by movement of the forearm. At least not directly.
That is the big caveat and why you need to pay close attention to the content of this video.
Because the body operates as one kinetic chain, there does turn out to be an impact on the function and performance of the triceps and the overall recruitment of the muscle depending on whether you are in supination or pronation at the forearm.
How does this happen?
Let’s analyze.
First, with an overhand or palms down grip, you are going to get some drifting of the elbow away from the body. This happens for two reasons. Most importantly, due to a limitation in the amount of pronation range of motion we have and the inability to get pronated so much as to flatten the wrist and reach a position parallel to the bar you’re grabbing, you will have to flare the elbow out and internally rotate the shoulder to adapt the hand to better grip the bar.
Second, because the shoulder and elbow are connected, movement of the arm at one joint is going to impact the position of the arm at a different point (in this case the elbow). Hence, the flaring of the elbow is unavoidable since the shoulder internal rotation is determining what is happening at the elbow.
To see just how impactful this is on the triceps you need to understand the anatomy of the muscle group. The triceps is comprised of three heads. The medial, lateral and long head. The medial and lateral do not cross the shoulder and only are influenced by extension (or lack thereof) at the elbow. The long head however is influenced by the position of the arm in relation to the torso.
The further back behind the body you can get your arm and the tighter to your side you can keep it, the more fully contracted you are going to be able to make the long head of the triceps.
With hypertrophy and peak tension the goal of deciding the better version of the triceps pushdown here it should be very clear that the one that maximizes the tension on all three heads of the triceps the best is going to be the winner.
This is where the underhand pushdown shines.
Flipping to an underhand grip adducts the elbow into the side and allows for more extension of the arm at the shoulder when in the bottom or fully contracted portion of the exercise. This is why you feel a stronger squeeze in the triceps muscle when doing this underhand rather than overhand.
Now if you are simply just looking to build more strength in your triceps than you would be better served to not even look at the pushdown as your best option. Instead, focus on the close grip bench press, skullcrusher and weighted dips. If all three of these are in your triceps workout plan already then the overhand pushdown becomes even more redundant. Instead, flip the grip and include the underhand pushdown as the perfect compliment to the tricep exercise selection you’re already doing to build bigger triceps.
If you’re wanting to build bigger triceps and want a workout plan that you can follow step by step, be sure to head to athleanx.com via the link below and use the program selector to find the program that matches your specific training goals. Put the science back in strength today and build ripped athletic muscle with ATHLEAN-X.
For more videos on how to build bigger triceps and tricep workouts that use exercises like the tricep pushdown to build big arms by subscribing to our channel here on youtube via the link below. Remember to turn on your notifications so you never miss a new video when it’s published. - แนวปฏิบัติและการใช้ชีวิต
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*NOTIFICATION SQUAD GIVEAWAY* - It’s back!! Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached!
giveaway.athleanx.com/ytg/triceps-pushdowns
If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
Here when there is 69 comments but can't see none 😭
Yay i lost again
didnt win again
Please try again next time.
I didn't win!!
Jeff is the type of guy to switch hands between each wipe to prevent muscle imbalance.
Haha funny hilarious very og
thanks
Wait... you don't?
Lol 😂
Shit, i do that
Jeff “The Mind-Reader” Cavaliere
Absolutely coincidentally tomorrow is my push day
@@713dhruvupadhyay4 same 😫
Perfect ❤️
In before cUlTuRaL ApPrOpRiAtIoN
It's been a week i was searching which version of the pushdown should i do 😅👌🏼
JEFF'S SON: Dad, I want good grades. What should I do ?
JEFF : face pulls
man im dying 🤣🤣🤣🤣🤣🤣🤣
"Dad, what cereal do we got at home?"
"Face Pulls"
Beat dad ever!
Dad, I thought you only want me to deadlift row?!?!
School and learning are good, but big triceps are more betterer
3:11 Do we just gonna ignore the V shred reference? 😂😂😂😂
🤣🤣 OH Gawd, good eye
@@mounssifkoumila3962 I think the v stands for Vince cus that’s V Shreds name
Damn
It’s the only way they go away
VSHRED is done on youtube but I still get loads of his ads.
1. Close grip bench press
2. Weighted dips
3. Skull crushers
4. Reverse grip tricep pushdown
Thanks for the tips!
*I can also read minds. everytime jeff moves his arm you are checking out that godly Biceps lol*
Yep
I am quite sure that there is something alive moving under that skin and its not just a bicep
@@sakis231000 hahHahhaha
Jeff is so buff, that his triceps have their own biceps
Lol
pfft ahhahahhaa
He’s hot!
5:32 "So guys, i hope you found the *vidle* helpful"
Now you cant unhear it
*Vidowl
😆
Viddles are not only helpful but delicious. They should occupy 1/3rd of your plate
@@bmorris6586 this one's 2/3rd cause it's a tricep video 😂😂
Lol I.saw.this comment right as he said it. Perfect timing
0:16 pause , you got it.
3:09 Jeff never forgets to add humour 😂🙏
I thought the humour part was where he assumed people would want a tank top...
V-SHRED lmfaoooo
I love the science behind your explanations. It has been awhile since I watched any videos from you, big mistake. I learn so much. Thank you Jeff.
Every time I see how Jeff training I fell that I have never done one exercise correctly in my life
I feel you, gets me thinking ervery time.
Not only that, you forgot to put a period after life.🤣🤣🤣🤣🤣🤣🤣
feel*
In case you don't have access to a gym:
Bar dips with a weight vest are also amazing 🔥
That's a heavy compound exercise. A better comparison would be rings triceps extensions.
hey jeff. Ive been watching your videos for around a year or two and i just came here to thank you for everything you've done for me. Started a skinny 120 lb boy who couldnt bench the bar. I then went to the gym for three months with poor form and got nothing done, started watching your videos and everything got so much better. at first i just wanted to get bigger and within another year managed to up to 180 lbs, but i didnt care ab clean bulky so i got a little chunky. i then got several injuries through football, setting me back a good bit. i entered a small period of depression bc of all the gains lost and immobility ect. however, one day i remembered the videos that really started it all and i went back to you and did things right. You helped heal me physically and emotionally through workout jeff, and for the first time in my life i feel comfortable with my body. started of a skinny fat 120 lb 14 year old and now im the leanest ive ever been, 160 lbs, benching 225 and squatting 350(my squats still a little low bc of a knee surgery i recently had), with those numbers going up everyday. thankk you for everything jeff.
Congrats on your progress. Why did you need knee surgery at age 16? Remember your body is still devdloping, you have to be careful about going heavy to full failure. At your age you can gain muscle much faster than your body can keep up with necessary tension and ligament strength to properly hold those muscles, similar risk people have from steroids but not as bad. Keep up the hard work
This video helped so much. I was already making good gains from watching his other tricep videos, and this was the icing 4 sure. Jeff looks so boss rockin a vest too, inspires me to work on my arms more
Found these videos 2 days ago. Because of injuries, I am usually pretty skeptical about these types of videos. THANK YOU!!! You are in my gym list, with 1 other. Your videos aren't do this and not this. You explain why, and the reasoning behind it. I am very limited on what I can do. I feel your videos well really help. Looking forward to trying some. Thank you and keep it up.
Tank top is an illusion : Jeff is actually wearing a classic medium shirt, his arms do the rest
Long sleeved
He has like 14" arms tho..
@@richpiana8020 I believe that is very inaccurate lmao. How would he have 14 inch arms when they look as thick as they do. Yeah I just looked up a video where he said his arms are 17 and a half inches big, which sounds a lot more reasonable when you look at it. 14 inch arms is the size of an average dude's arm ffs
My arms are like bones to him, Idk how to get my arms that big even if I lift heavy, do the right techniques or sweat a lot it just doesn’t to sh*t to me
@@richpiana8020nah you’re insane lmao
Love the detail! There's so much I've learned from you that I've had the pleasure of passing on
Jeff this is Killer!! I’ve been following you for 1 1/2 years now and you never cease to amaze me. Just when I thought I’ve learned everything you have to teach you teach me something else, and I’ve been at this game for over 34 years. Keep up the great work Jeff you’re awesome dude!👍 You truly make training a joy to do…although I’ve cursed you out many times for all the muscle pain you brought me lol!, however the results I’ve seen are very impressive. Thank you for what you do!
I’ve always loved the kickback followed with dips. Hits em all 💪🏼
Finally something's been cleared up with the underhand pull-downs! Those have been my favorite to incorporate in my works so far for triceps, but of course weighted dips are a big plus and so on...
Yea exactly I see a lot of misinformation on these new tik toks saying that these are useless when in reality if you feel it more clearly it’s working something they don’t even understand.
So does the underhand pull downs work on the medial head?
For the most part, yes, but it's best to try different variations to hit the medial. If you can get the form right for underhand pull-downs, it can make that difference you're looking for.
My man Jeff coming in clutch on arm day
Yeah.... but this is the first time i completely disagree with jeff. Keep your arms at your sides and do the regular push down. dont allow your forarms to keep your weight load down. if you have to- do one arm at a time to keep other muscles from jumping in. Jeff is wrong about this
@@abprepboy33 ...
@@abprepboy33 um
Thanks, Jeff! Your tips with the rationale are the best coaching ever!
Thank Jeff!
It is not by chance that you have so many subscribers to your channel.
It is because you know and you are right and professional!
I follow you for years and my improvement is amazing!
Thank you
Therapist: Mind Reader Jeff can't hurt you he's not real!!
Mind reader Jeff: 0:17
😂😂😂😂😂😂😂
Thanks Jeff for for the amazing quality infos you keep giving us! Ps. I can’t wait to watch the next video about bands
This was short, sweet, to the point, and extremely helpful! Thank you!
I love this triceps tip!
You never cease to educate.
Let the gains begin!
Jesse, you can’t hit the dislike button till Jeff’s done speaking.. lol
Always loved your videos and the positivity about working around problem areas. There's always a way to do something!
How's about a video working around a hiatal hernia. Very common but potentially crippling injury!
Wow!... I’ve been lifting weights for 40 years... never have done an underhand tricep extension. I don’t think I’ve ever even seen someone do an underhanded tricep extension. This makes so much sense the way Jeff explains it. I’m going to try them this afternoon and will probably be doing them the rest of my life!
Jeff, thanks for this video. Been struggling with long head tricep growth. Hit a few sets of these at the gym yesterday, HOLY CRAP I’m sore! Such a difference from palms down. 💪💪💪🔥
Jeff’s my go to now for fitness advice!
He's the best!
i allways appreciate when you give the elastic bands tips. Thanks Jeff.
Another Jeff vid where I learn something new (been working out for ~5 years now).
Just tested it out with two bands... incoming soreness tomorrow morning!
Cheers Jeff 👍👍
Another reason for under hand (one part of it that I love and why I do it more than overhead). Grip strength. Bar wants to come out of your fingers. Squeeze it hard, work those forearms and grip strength too.
I have ALWAYS felt like the overhand tricep push down involved my cheat and shoulders and forearms too much and I had to do so much to get any results. I can’t wait to try it underhanded, makes a ton of sense!
I don’t get it. Isn’t underhanded a bicep curl that works biceps?
@@superseiyanno because youre pushing down, just with a reverse grip.
The work execution and correct technique makes the different thanks Jeff and jesse
I’ve always done a bit of reverse grip tricep work here and there, I guess that’s why my long head wasn’t as developed as I thought it should be. I’m eager to get back at it and incorporate these tips! 💪🏼
I watched so many Jeff's videos and i already knew this before this video. Underhand would be better for our triceps and shoulders just because we do external rotation and we can drive our elbows back which is function of the long head. Thank you for teaching me so many things Jeff.
As a personal trainer myself, I cannot agree more.
Unfortunately I can’t perform this movement, because of the pain I feel at the wrist.
Would an ez bar be better if you're feeling pain in the wrist?
Jeff is amazing. He always points out things you dot find or think of.
I am definitely going to be switching to this variation! Thanks Jeff! People keep complementing me on my arm size and I keep telling them it's all in the triceps!
3:11 Always love the V-Shred references.
please do GLUTE AMNESIA/GLUTE ACTIVATION video, I'm really struggling with it and I just can't grow my glutes at all :c
I was able to get the same effect before I saw this while doing db curls and on the straightening of the arms extend it farther past my back and contracting the triceps and holding for 3-4 seconds. Works for me. Jeff makes good points as always on his explanation. Tks.
Learning so many things every time I watch a video of you, this channel is amazing thanks for sharing this info with everyone.
Legend says that Jeff has a secret identical twin to avoid imbalances
Jeff: I'm going to read your mind
My mind: Damn Jeff has nice triceps
thanks
Happy pride month
Awesome again! I try and do them all. Underhand and overhand !
I love this break down! Thanks! Helpful like always!
Here’s to getting them gainz! Let’s go 💪🏽
I see your videos love your self about sex month it's amazing
Just when u think Jeff’s tricep can’t get bigger... he goes palms up
Thank you Jeff!! You've helped me for 2yrs straight
Its ridiculous how much Jeff knows. I was just nodding my head yes as it absorbed all of this information that makes so much sense as Jeff is saying it, but its something we didn't quite realize because we never really thought about it and understood the different between the over/underhand press. Thank you once again Jeff for free awesome knowledge and explanations.
No one:
Jeff: "Your shoulders aren't getting enough external rotation!"
Just thought for a second, that his biceps were so big that they were on the back of his arm 😂
Really appreciate the new advice. I thought I had tricep exercises sorted , but this adds to na new dimension
Just tried the underhand pushdown crossover. wow. Felt the stretch and burn on the first couple reps. Love this one. 💪💙
Was bout to scroll away from the video
But the title literally said It Matters!!
👁️👄👁️
Too early but yeah again:
"Thank you for being a loyal subscriber" :')
Best lifting and exercise channel on TH-cam, no question. I love the information you share with us Jeff, thank you 🙏🏼🙏🏼🙏🏼
Check out Renaissance Periodization. Also pretty good
Your resistance band training videos are the best, well you are the best. Thank you from all my heart man
My first thought was. “That’s a bit odd. Jeff has got a shirt on.”
I have to admit, when he said "it doesn't matter", for a quick sec and maybe subconsciously, I was expecting the rock meme clip.
IT DOESNT MATTER WHAT YOU THINK
That's Greg's thing
Just ordered a shirt because you've provided a lot of new safe exercise for my routine. I watch your videos for motivation and knowledge. Thank you.
Thank you Jeff! I have my gains now, like never before!
“Further bastardize it...” I love your occasional digs! 🤣
Too early. Link for giveaway not even here yet lol
Of course I read the body building magazines which is how I got to know about the different exercises, but the reverse grip tricep curl always felt so good when isolating the muscle. And, conversely when I did the regular bar curl I always felt my chest and shoulders being activated.
The one thing about those reverse cable tricep pulls though is that it requires pretty good posterior chain muscles to stabilise the shoulder.
Best explanation that I’ve watched! Thanks Jeff
Question for Jeff- Is it optimal to train legs and glutes on same day? And if so then what should be performed first, appreciate the quality content jeff 🙏
heh
Glutes are part of your legs. That’s like asking if you should train chest on the same day as push day.
100% optimal do bunch of quad exercises and try to squat the next day that’ll show how much the lower body muscles work together
@@samfinchludgate1373 true
@@samfinchludgate1373 yes but they can be hit more effectively with some exercises taking quads and hamstrings out of the equation
Jeff really is a mind reader. Every time I think, "I could use a tip on *random lifting topic*", out comes an Athlean-X video to meet my needs.
Wow, so amazing how you break that down and show the differences!
Bro yes, amazing variations for the same results of using traditional methods. Love it
My mind said, “I bet I should fast forward to the last 30 seconds.”
1:03 "Create a hard tricep contraction like this"
Yeah Jeff if only I have them triceps to create such a contraction 😭😔
Thanks 🙏 bro 😎!
Amazing information,and motivation!
God bless y’all!
The shorts! Excellent idea. Great video, as always.
Jeff's biceps goes all the way to his forearm.
Jeff drank that whole fridge of waters and the lone one he left for Jesse. Hydrate boys.
In the uk gyms reopen on 12th of April. Already got a program sorted out. Watching Jeff just makes me more excited
My dear, your videos are always so crazy good, I love them, I showed them for my son and you have always something for my whole family
We're not talking about how Jessie trolled v-shred😭😭
a real mind reader would have caught me thinking "When is Jeff going to tell me which one is best, i really hope he's not going to tell me to do 5 different things" - Damn
Great Video, knowledge is spot on. How about a quick video on the inner chest and some focus moves for that?
Great total explanation Jeff!
When ur so early the giveaway hasn't even been announced
Oh yeah
Maybe there is non
When you've been early over a hundred times and clicked on the giveaway over a hundred times but you've never won
I quit a long time ago 😒
Can't win if you don't play. Good luck!
@@joshdraken1 I know its you jesse
It's real, I won at my first try :')
@@CoNSu_11 dam for real?
Clowning on V-Shred. I love it!! Keep up the GREAT work Jeff!
i have applied all your advices and i have seen agood results thank you so much
Guessing im lucky then since I can pronate my hands enough for the straight bar without my elbows drifting out.
Same here, I was wondering if I missed something there. But then again, I don't have a biceps the size of a coconut that might otherwise get in the way.
1:54, lets be honest, we all think this is the weirdest yet unbelievably coolest thing we saw all video.
Lets be honest, you dont have biceps if you didnt know about this.
Great and informative video. Thanks Jeff. I've always wondered whether overhand or underhand tricep press Downs was best for Long Head development. This is the best explanation and demonstration I have ever seen. Thank you and keep the great videos coming.
It’s counterintuitive--the underhand seems to be a bicep curl. How do you avoid it working biceps?
Thanks for mentioning the wrist stress in the video 👌🏽👌🏽💯
I know Jeff has taken a lot of stick from his detractors recently, but there's no doubt he knows his stuff. Great information (it seems to me).
He has very good information most of the time. There are these times however that he makes mistakes. But we all make mistakes after all.
@@its_dey_mate when did he?
@@imakevidsable I also want to know
@@unknownname1698 The bigger biceps in 22 days video. He made some really outlandish claims and the information in the video itself is subpar tbh, specially given his usual standard of content.
@@DanteColburn state the outlandish claims?
I'm just here thinking like "My triceps are the only parts I can't feel and they ain't growing"
THIS IS THE ONLY FITNESS CHANELL WE ALL NEED . DAMN MAN.. I follow you since 2011.. Balways go to your vids bro. thank you !