Start Doing Triceps Pushdowns Like This!

When it comes to building big triceps, there are a number of exercises and variations that you can do. However, some are better than others and making sure you choose the right one will help you to achieve the goal of building bigger arms.

Rather than perform a traditional rope pushdown which has some limitations due to the physics of the exercise, we can opt for a rocking pushdown. It is easy to learn once you understand the goal of what you are trying to achieve for your triceps. The goal on any pushdown is to try and keep the line of resistance (the cable or rope) perpendicular to the moving segment (in this case your forearm) for as long as possible during the rep.

This will make the triceps muscle have to work the hardest and keep the most amount of growth producing tension on the muscle at all times.

Varying your body position in space as shown makes it easy to do that and allows you to most importantly, get those arms behind the body to get that long head in its fully contracted state.

As we know, the long head makes up 2/3 of the size of the triceps and the triceps themselves make up 2/3 of the size of the arm. Making sure that you effectively target the long head of the triceps will help to build not just bigger triceps, but bigger arms overall.

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Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).