Triceps Rope Push-down is a strength building and performance enhancing exercise that mainly focuses on strengthening the upper body muscles. This workout mainly trains the three heads of your triceps brachii muscles and allows you to build excellent physical strength. It is responsible for improving the performance of your shoulder and chest muscles while promoting better overall compressive strength. It also trains the muscles belonging to secondary groups for more strenuous exercises like pushups, bench presses, dips, and more.
They build overall physical strength and endurance by strengthening your core, shoulders, and back. Because there are many benefits to this exercise, it is considered the most ideal and should no doubt be added to your daily exercise routine. Because of these advantages, the Triceps Rope Push-down is considered to be one of the most beneficial exercises for building strength.
The ultimate guide to triceps rope push down is below, and it will give you everything you need to know to improve the performance of this exercise in no time. So read on and follow all instructions. Hear below:
How to outperform triceps rope push downs:
By smoothly following all of the triceps rope push down instructions and directions, plus some tips, common mistakes, and variations listed below, you will surpass this workout's performance in no time.
Directions to follow:
1. First, you need to face the triceps push down cable machine and grab the rope attachment or horizontal cable bar. Your grip should be above your hand and remember to set the rope or bar at about chest level. This is your starting role and position.
2. Then, while contracting your abs, stand with your feet a little apart and your elbows at your sides.
3. As you inhale deeply and straighten your elbows, push down with your knees slightly bent and your elbows close to your body.
4. Now return to the starting position in a controlled manner while exhaling.
Repeat.
Tips to keep in mind:
1. Always remember to do a quick but efficient warm up before doing the triceps rope push down. This should be done to avoid the risk of serious injury or strain and to activate certain muscles.
2. Remember to follow a proper breathing pattern while performing this exercise efficiently, as this is beneficial for maintaining good body coordination. Also, be careful not to unnecessarily flex or arch your back muscles while doing this exercise. Instead, make sure to keep your back straight and upright at all times.
3. Try not to damage the weights as you return to the starting position.
Common mistakes that are usually made:
1. Most people tend to stretch their elbows outward while doing this exercise. This is because there is unnecessary strain on your shoulders and it slows down the work of your triceps.
2. In this exercise, you often tend to move only one arm. Avoid this and instead use both arms out and support to perform this exercise smoothly and efficiently.
3. You use your back muscles a lot to push the weight down. This causes your back to flex and arch where it should be straight and upright instead.
Variations:
Once you're comfortable with the classic triceps rope push down exercise, you can try the following variations to give it a little twist:
1. Triceps rope push-down with resistance band
If you can't find a triceps rope push down cable machine, you can always replace it with a resistance band. This version of the classic triceps rope push down exercise comes in handy because it's simple and doesn't require expensive equipment. In addition, it is known to promote a novice's fitness and physical endurance.
2. Alternate triceps rope push-down
This version allows the participation of only one arm. It's an efficient way for athletes to balance their firm and weak components by working with the weaker ones. It involves lowering your weight and maintaining the same shape and posture as the original triceps rope pushdown.
Frequently asked Questions:
1. How many push-ups on the triceps rope should beginners do?
Beginners should do four sets of 8 reps of Triceps Rope Push-downs for maximum benefit.
2. Which push-ups on the triceps rope train the muscles?
The push-downs on the triceps rope train the three heads of your triceps brachii – the long, lateral and medial head.
3. Is it necessary to use a cable puller to transfer the triceps rope?
No, it is ultimately not necessary to use a pulley machine to do triceps rope hand-down. You can also use a resistance band instead.