There are lots of ways to train your triceps. Dips and close grip bench presses are especially effective, as are many other free weight and bodyweight exercises. Third, cables are often easier on the joints than dumbbells, making them a good option if you have any joint issues.

Show us a man who turns his nose up at cable machine exercises and we'll show you a man who doesn't truly understand the benefits to be had from them. Tie one end of the rope to your weight plate and the other end to your belt or handle. Make sure these knots are also as strong and tight as possible so the weight and handle can’t slip out and damage something. Similar setup to the supine cable bicep curl except the weight is behind you. Think of a triceps skull crusher but with a cable machine. Because you’re lying down it drives more engagement to the triceps, and you cannot use other parts of the body. The large range of motion and the pre-stretch before the contraction make this a solid option for building muscular triceps. As for triceps muscle head activation, since your arms will be out in front of you, it emphasizes the long head, but it is also great for the lateral head and medial head. Repeat on the other end of your tall structure with Cable Two. You should now have both ends of two cables dangling freely from two pulleys attached to your structure at shoulder width or wider. Each end of each cable should have a thimble held in place by two cable clamps, for a total of four thimble loops. You don’t have to give up dips, close grip bench presses, diamond push-ups, or any of your other favorite triceps exercises. But, if you want to continue building bigger muscles, variety matters.

10 Best Triceps Exercises

The triceps cable pushdown is easy to implement into most routines as long as you have access to a cable machine. The exercise isn’t well-suited to extremely heavy weights and low-rep sets, because strict form becomes unmanageable and additional muscles are recruited. However, light or moderate weights can be highly effective for muscle growth due to the high tension provided by the cables. Moderate Weight, Moderate Reps https://youtube.com/watch?v=2-LAMcpzODU Video can’t be loaded because JavaScript is disabled: How To: Tricep Pushdown (Life Fitness Cable) (https://youtube.com/watch?v=2-LAMcpzODU) Working with cables instead of a dumbbell resolves this issue and transforms an otherwise mediocre movement into a killer triceps exercise. Use this one to cap off your next arm workout and see for yourself. How to Do It It is extremely important that you have enough general mobility before you attempt any kinds of new exercises such as these. You never want to start doing any exercises that are beyond the range of motion of the muscles you are trying to train. When starting any tricep workout, always warm up your arms by stretching them out and swinging them around vigorously to begin. Want something more than just a cable machine arm workout? This is The Ultimate Arm Workout at the Gym. WRAPPING UP:

Although tricep cable workouts might seem like unnatural movement patterns at first, putting your body into new and different positions can lead to a wide range of benefits when it comes to improving the health of your core and your spine, such as improving your overall body strength and increasing the range of motion of those muscles. Constant Tension Throughout The Range Of Motion: Each free weight strength exercise has a strength curve . The strength curve is the force generated at each point throughout an exercise's ROM. Because of your joint angles, the resistance is not constant. But not so with the cable machine which provides constant tension throughout the ROM which can result in more muscle and strength.Numerous variations can be made to this exercise, notably by varying the holds and by using various pulling accessories: pronation hold, supination (the vastus medialis will be more solicited), hammer hold, Mix in at least one overhead-based triceps exercise every time you train your arms and the results will likely speak for themselves. Benefits of Training Your Triceps The high pulley triceps extension is a strength training exercise that develops the triceps. Even if it is primarily an exercise of isolation, it is not less effective than basic polyarticular exercises like the dips or the bench press. High pulley extensions have the advantage of maintaining a constant tension throughout the movement unlike dumbbell exercises. Maeo, S., Wu, Y., Huang, M., Sakurai, H., Kusagawa, Y., Sugiyama, T., Kanehisa, H., & Isaka, T. (2022). Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position. European journal of sport science, 1–11. Advance online publication.

Better Sports Performance: Any sport where you hit a ball, fend off an opponent, or throw a ball hard and fast needs triceps and biceps strength and endurance. Why? Because a lot of sporting actions use elbow flexion and extension. Whether you’re a physique competitor or training for general aesthetics, this exercise can help to build to triceps. Increased triceps activation without interference from other muscles stimulates greater muscle growth in the target muscle leading, simply, to bigger arms. How to Program the Triceps Cable PushdownYour triceps will get plenty of stimulating from big barbell exercises like the bench press and overhead press. But when you’re aiming to specifically target your triceps, think about your goals. Are you hoping to make them maximally strong? Prioritize compound movements like the close-grip bench press and dips. These moves will also help make your triceps grow, but when hypertrophy or endurance are your primary concerns, opt instead for smaller moves like overhead extensions and pushdowns. Triceps Sets and Reps Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of sports sciences, 35(11), 1073–1082. Attach a straight or angled bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width.