Grip for Triceps Pushdown

[Josh]

What is the most effective grip (hand position) for triceps pushdown exercise?

I've seen many people doing pushdown with pulldown bar, overhands with hand position about shoulder width distance. But I've also read and seen pictures of people doing pushdown with pulldown bar but hands very close together, also with V-shape handle that position the hands close to each other but facing at some angle (not horizontal like when using pulldown bar). One book I read even says that the hands should completely face each other (parallel), thus the best grip is to use a towel as handle. I myself, yesterday, tried to use the handle for one hand (the one used for one-arm pushdown or cable cross exercises), but put both hands on this small handle, one hand above the other, and pushed down. The effect was that at the bottom, upon full contractions, my triceps twisted inward a little, and this seemed to give added contraction and burn than the usual "straight" contraction.

So which grip is better?

- Josh

 

[DWB]

There is no BEST grip. They are all good and functional.

The idea is to attack your Tri's (and other muscles) from different angles. A twist here, a V there, a straight one here, a reverse grip there. It's all good.

The important thing is to be kind to your elbows when your doing ANY sort of Tricep work, so be sure to be only using enough weight to pump and work your Tri's and not go ridiculously heavy, which only erodes your elbow joints.

Have fun....

 

[ZECH]

Using a rope and pulling outward at the bottom is great! It stresses the outside head of the tricep!

 

[TJohn]

Like DWB said, mix it up. For me the V-bar is the power movement will the rope really does damage with less weight.

TJohn

 

[ponyboy]

Just as an add on, make sure to not (forcefully) lock out your elbows at the bottom of the movement, it can put a lot of strain on the joint.

 

[Rusty]

Originally posted by dg806
Using a rope and pulling outward at the bottom is great! It stresses the outside head of the tricep!

This (FOR ME) has proved to be the best. I find that it really works the tri. And done in a SLOW movement, you can't beat it.

 

[LAM]

ditto to DWB...even though any triceps exercise will stimulate all 3 heads. it needs to be hit from different angels.

 

[nikegurl]

try them palms up. i really like that! rope is also a favorite.

i mix it up but recently tried palms up and really liked that. i think i felt it more on the outer head that way.