What To Know
- Tricep pulldowns can be performed using a variety of equipment, including a cable machine, a resistance band, or a dumbbell.
- Tricep pushdowns can be performed using a variety of equipment, including a cable machine, a resistance band, or a dumbbell.
- If you’re looking to isolate the lateral and medial heads of the triceps, then tricep pushdowns are a better option.
When it comes to building bigger, stronger triceps, two exercises that often come to mind are tricep pulldowns and pushdowns. Both exercises target the triceps, but they do so in slightly different ways. In this blog post, we’ll explore the differences between tricep pulldowns vs pushdowns, and help you decide which exercise is best for your fitness goals.
What are Tricep Pulldowns?
Tricep pulldowns are a compound exercise that involves pulling a weight down towards your chest. They primarily target the long head of the triceps, which is responsible for extending the elbow joint. Tricep pulldowns can be performed using a variety of equipment, including a cable machine, a resistance band, or a dumbbell.
What are Tricep Pushdowns?
Tricep pushdowns are another compound exercise that involves pushing a weight down towards the floor. They primarily target the lateral and medial heads of the triceps, which are responsible for extending the elbow joint and stabilizing the shoulder joint. Tricep pushdowns can be performed using a variety of equipment, including a cable machine, a resistance band, or a dumbbell.
Tricep Pulldowns vs Pushdowns: Which is Better?
The best exercise for you depends on your individual fitness goals. If you’re looking to build overall tricep mass, then tricep pulldowns are a great choice. They target all three heads of the triceps, and they can be loaded with a lot of weight.
If you’re looking to isolate the lateral and medial heads of the triceps, then tricep pushdowns are a better option. They provide a more direct stimulus to these muscles, and they can help you to develop a more defined tricep shape.
How to Perform Tricep Pulldowns
1. Stand facing a cable machine with a straight bar attachment.
2. Grab the bar with an overhand grip, slightly wider than shoulder-width apart.
3. Step back until there is some tension on the cable.
4. Keeping your elbows tucked in, pull the bar down towards your chest.
5. Squeeze your triceps at the bottom of the movement.
6. Slowly return the bar to the starting position.
How to Perform Tricep Pushdowns
1. Sit facing a cable machine with a straight bar attachment.
2. Grab the bar with an underhand grip, slightly wider than shoulder-width apart.
3. Step back until there is some tension on the cable.
4. Keeping your elbows tucked in, push the bar down towards the floor.
5. Squeeze your triceps at the bottom of the movement.
6. Slowly return the bar to the starting position.
Tips for Getting the Most Out of Tricep Pulldowns and Pushdowns
- Use a full range of motion. Don’t cut the movement short at either the top or the bottom.
- Focus on squeezing your triceps. Don’t just go through the motions. Really focus on contracting your triceps at the bottom of each repetition.
- Don’t use too much weight. Choose a weight that you can control with good form.
- Rest adequately. Give your triceps plenty of time to recover between sets.
- Be consistent. If you want to see results, you need to be consistent with your training. Aim to do tricep pulldowns or pushdowns 2-3 times per week.
Variations of Tricep Pulldowns and Pushdowns
There are many different variations of tricep pulldowns and pushdowns that you can try. Here are a few of the most popular:
- Tricep pulldowns with a rope attachment
- Tricep pushdowns with a V-bar attachment
- Tricep pushdowns with a reverse grip
- Tricep pulldowns with a wide grip
- Tricep pushdowns with a narrow grip
The Bottom Line
Tricep pulldowns and pushdowns are both effective exercises for building stronger, more defined triceps. The best exercise for you depends on your individual fitness goals. If you’re looking to build overall tricep mass, then tricep pulldowns are a great choice. If you’re looking to isolate the lateral and medial heads of the triceps, then tricep pushdowns are a better option.
Quick Answers to Your FAQs
Q: Which exercise is better for beginners, tricep pulldowns or pushdowns?
A: Tricep pushdowns are generally easier to learn than tricep pulldowns, so they may be a better choice for beginners.
Q: How often should I do tricep pulldowns or pushdowns?
A: Aim to do tricep pulldowns or pushdowns 2-3 times per week.
Q: What is the best weight to use for tricep pulldowns or pushdowns?
A: Choose a weight that you can control with good form. If you’re not sure what weight to use, start with a light weight and gradually increase it as you get stronger.
