It’s not a stretch (pun supposed) to say that band pushdowns are a robust software that anybody can use to extend the dimensions and energy of their higher arm muscle mass. With the proper approach and energy of your rubber tubing, you’re doing what’s required to carry out these hidden horseshoes, or add extra capability to your bazookas!

Whereas it has comparable advantages, pushdowns supply main benefits over its fashionable cable machine counterpart, like price (very inexpensive), and lack of area wanted if coaching at dwelling. That stated, it does have its drawbacks.

Be taught the proper and efficient strategy to do band pushdowns, triceps anatomy, finest variations and alternate options, and see solutions to regularly requested questions on this detailed train information!

Muscle groups Labored Throughout Band Pushdowns

When you perceive the anatomy, perform, and significance of coaching your triceps muscle mass throughout band pushdowns, you’ll unlock the very best degree of arm positive factors! On this part, we included a short description of this three-headed muscle…

Triceps brachii

A phenomenal, robust set of triceps is the product of intense presses, pushdowns, and extension variation. Three heads by design, your triceps encompass an outer, center, and lengthy head, every situated on the posterior higher arm reverse the biceps.

If you happen to have a look at which workout routines goal the triceps, you’ll see one factor in widespread, elbow extension, which is their position in nature!

Band pushdowns hit all three heads of the tris, however finished proper, they’ll pack measurement on the big lengthy head, that creates extra arm circumference.

How To Do Band Pushdowns

So long as you will have respectable type and use a manageable weight, its onerous to mess up band pushdowns, or any pushdowns for that matter. That is evident by the completely different variations, and methods utilized by high specialists. 

Nevertheless, we included step-by-step directions and a video tutorial under, demonstrating one of the efficient methods to carry out pushdowns. The video additionally reveals how you should use a couple of completely different physique positions to realize the identical consequence. You’re free to make use of the approach that feels finest for you. 

Steps 

1. Safe your band/s to an object overhead. 
2. Seize either side of the band/s evenly. Your arms needs to be bent at a roughly 45-degree angle along with your elbows tucked in and never flared out, and that’s your beginning place. Chances are you’ll want to regulate the band peak, or your grip.
3. You need to use a staggered stance (one foot in entrance and one behind), or stand along with your ft roughly shoulder width aside. 
4. Bend the hips and knees, and lean your higher physique barely ahead. Your elbows ought to level right down to the ground. 
5. Now prolong your arms till they’re fully straight, and squeeze your triceps onerous. 
6. Bend your elbows till your arms are again to the beginning place, and knock out as many reps as you want.

Right here’s an in depth video demonstration of band pushdowns. 

Ideas

• You ought to be locking out or absolutely extending your elbows throughout most or all triceps workout routines, together with pushdowns, presses, and extensions. 
• You’ll be able to fluctuate your grip between overhand, underhand, or impartial, relying on which feels finest for you. 
• Keep away from utilizing an excessive amount of weight. pushdowns are higher to your elbows and positive factors when carried out with strong type, full vary of movement, and reasonable to heavy weight, not max hundreds. 

This Train:

• Goal Muscle Group: Triceps brachii
• Secondary Muscle groups: Deltoids, core
• Kind: Hypertrophy
• Mechanics: Isolation
• Tools: Resistance band and strong base (non-obligatory)
• Issue: Newbie

Advantages of Band Pushdowns 

Pushdowns are among the finest triceps builders, on the whole. However there are completely different variations, every of which has its benefits over the others, and the banded variation isn’t any completely different. Whereas not excellent, we personally just like the band pushdown for every thing it affords.  

Much like cable pushdowns

Band pushdowns are the closest factor you may get to a cable pushdown when you prepare at dwelling, and don’t have a cable machine. The first commonality between the 2 is fixed rigidity.

However they’ll solely be equally efficient when you do them proper. As a result of it’s far too straightforward to reduce their potential with both the improper arrange, or improper hand placement on the band. 

Enhance mind-muscle connection

In contrast to presses, push-ups, and generally extensions, pushdowns together with dips, and kickbacks, are probably the most satisfying workout routines due to how they really feel, aka the contraction. This offers you the chance to essentially focus and activate the muscle to its fullest. 

In actual fact, bodybuilders and plenty of health specialists consider within the energy of flexing a muscle alone, to create extra element, and enhance positive factors. 

Inexpensive dwelling triceps train

A small funding in an affordable resistance band can provide you months price of positive factors! Most band units have a door attachment so you are able to do pushdowns in your house, though a tree department or pull-up bar are simply as helpful. If you happen to exercise at dwelling, having bands is sort of a should!

Drawbacks of band pushdowns 

After all it could actually’t all be peaches… there are some potential drawbacks of band pushdowns.

They must be finished from overhead

One factor we haven’t talked about, and if it wasn’t apparent, you want a base positioned above your head to do band pushdowns. A door pull-up bar, rafters, tree, or any secure object will do. Most individuals ought to have entry to 1 or the opposite. Nevertheless it’s price mentioning. 

Newbie pleasant however with a catch…

Whereas anybody can technically do band pushdowns, it doesn’t imply they’re getting probably the most profit. Due to the stretchy nature of a band, a bit of extra approach is required to do them accurately. There’s an inconsistency within the resistance, however this may be significantly lowered with correct physique place and hand placement on the band. 

Use the directions and ideas on this information to ensue you’re maximizing the band pushdown. 

More durable to trace your positive factors

It’s positively more durable to trace your progress utilizing an enormous rubber band in comparison with numbered weights. To not point out, bands might lose their energy over time from an excessive amount of use, or abuse. 

This leads lots of people to by no means make progress in the event that they prepare at dwelling as a result of they use the identical band, and do the identical variety of reps. 

You ought to be aware of the attachment level, your hand placement, and attempt to transfer up in tubing energy when wanted. 

Frequent Errors Throughout Band Pushdowns 

We’ve all been responsible of those widespread errors in some unspecified time in the future in our coaching. Perhaps you continue to do them and hopefully the following tips will assist you to be extra environment friendly and glad along with your triceps pushdowns. 

Utilizing an excessive amount of resistance

Ego coaching and your elbows will not be match. It is a widespread mistake seen rather a lot with the cable model. Utilizing an excessive amount of weight, straining the elbows, and utilizing one facet an excessive amount of, or leaning ahead, to finish the reps, when you may even end the lockout. 

Goal for eight difficult reps and better, however use a manageable weight and attempt to keep good type and keep away from leaning ahead, and flaring your elbows. 

Doing chest, and shoulder pushdowns 

Whereas we alluded so far within the prior mistake suggestion, it’s an enormous drawback that’s too widespread. 

The exerciser presses the rope attachment handles collectively, leans over the load, flares their elbows outward, and makes use of all of their pushing muscle mass just like the chest and shoulders to assist.

It’s presupposed to be a “triceps” pushdown that isolates solely the triceps muscle mass. In any other case, why hassle? Simply do a press!

An excessive amount of arm flexion throughout negatives

Quite a lot of health club goers waste power by bending their arms an excessive amount of on the eccentric section (when the arm bends) of the pushdown. There’s no want because it stresses the elbows and takes away out of your pushdown energy.

Whereas near an extension, pushdowns will not be fairly the identical, and also you received’t be capable to get the identical sort of stretch as your physique shouldn’t be in an optimum place. So let pushdowns be pushdowns, and use different workout routines to stretch your tris extra. 

Variations and Alternate options of Band Pushdowns

Selection in your coaching not solely retains issues pleasant, however when you can have two workout routines that work the identical muscle, one might really feel higher than the opposite. It’s good to change between actions and listed below are one of the best variations and alternate options of band pushdowns.  

Cable pushdowns 

Most health club goers flock to the cable machines to do triceps pushdowns because it’s been the most typical variation for such a train. And it’s nonetheless going to be superior to bands, as cables don’t stretch, conserving the resistance equally difficult from begin to end. 

Whereas bands are simpler firstly as they’re not absolutely stretched, however the train will get more durable the extra it stretches. 

Steps

1. Slide the cable pulley to the highest or a excessive notch on the cable machine and fasten the V-shaped bar. 
2. Face the pulley and seize the handles with each arms utilizing an overhand grip. You’ll be able to both use a break up stance, hip-width stance, or place your ft shut collectively. 
3. Together with your core tight, chest up, and whereas conserving your elbows by your sides, absolutely prolong your arms by flexing your triceps and squeeze for a second. 
4. Slowly bend your elbows till your forearms are barely above parallel to the ground and repeat for the specified variety of reps.

Associated: Triceps Pushdown Comparability – Rope vs. Straight Bar vs. V-Bar (Which is Higher?)

Machine pushdowns 

These days, it’s onerous to not be impressed or fall in love with among the fashionable train machine designs. They’re so ergonomic that you simply virtually don’t need to return to the opposite choices. 

Word: We’re not referring to the seated dip machine, however somewhat machines that replicate a cable standing pushdown. 

Triceps press 

Be sure to take a look at our current coaching information on the triceps press, a sort of body weight extension just like pushdowns however higher for the lengthy head. It’s best to really feel extra sore the day after a couple of intense units as a result of when finished accurately, they need to stretch the triceps properly!

The one draw back is that you may solely work towards your weight, however there are methods to make it much less difficult and higher for newbie exercisers. The body weight kneeling triceps extension can also be an ideal variation that you simply do in your knees. 

Extensions 

Pushdowns resemble extensions greater than pure presses. Due to this fact, any extension sort triceps train goes to be comparable, however… actions like mendacity triceps extensions stretch the triceps higher. However the contraction within the triceps might not really feel as superb throughout extensions in comparison with pushdowns. 

Each needs to be used to explode your weapons, however each can substitute the opposite when you had to decide on one triceps train for one exercise. 

FAQs

Wrapping Up

Dwelling coaching with little to no tools doesn’t must be boring. Having a resistance band at your disposal provides you entry to the capabilities of a cable machine (with a couple of slight variations, after all), like with the ability to do triceps band pushdowns.  

However it’s best to deal with band pushdowns the identical you’d a cable pushdown, utilizing good type, and full vary of movement, and squeezing your tris each rep. If you happen to do that, and give attention to development, you may be blissful that you simply launched this highly effective software in your arm coaching weaponry.