The triceps pushdown is a widely used exercise for building arm strength and targeting the inner head of the triceps located on the back of the upper arm. While it is a popular choice for bodybuilders and gym-goers alike, it can be challenging to perform if you do not have access to a cable machine. However, there are several excellent alternatives to the triceps pushdown that you can do from home or in the gym.
1. Resistance Band Triceps Pushdown
Resistance bands are a great alternative to the triceps pushdown as they can be easily carried in a gym bag or stored in your nightstand for a convenient home workout. To perform this exercise, loop the resistance band around a secure, stable apparatus above your head and hold it with both hands, palms facing in. Begin with your elbows close to your sides and push your hands down to your hips, squeezing your triceps at the bottom. Control the band as you slowly return to the starting position, completing 8-12 repetitions.
2. resistance band tricep kickback
The resistance band tricep kickback is another popular exercise that can be performed without the need for free weights or a cable machine. Loop the resistance band around a secure, stable apparatus in front of you or secure it under your feet. Hold the other end of the band in both hands, palms facing in, and elbows bent at 90 degrees and stuck to your sides. Hinge over at your hips while maintaining a neutral spine until your back is almost parallel with the ground. Start to extend your arms until your triceps are fully contracted, then slowly return to the starting position.
3. tricep dips
Tricep dips are an excellent isolation exercise for building muscle in the inner part of the triceps, but they can also work the pectorals and shoulders. This exercise can be done by setting yourself up on a stable surface such as a sturdy chair or on the steps, facing away from the stable surface and placing the palms of your hands on it, fingers pointing towards you. Push up so your arms are fully extended, extend your legs out in front of you and plant your heels on the ground with your toes pointed up. Slowly bend your elbows until they reach a 90 degree angle, then press through your palms to extend your arms again.
4. triceps push-ups
Triceps push-ups are a great bodyweight exercise that targets the inner head of the triceps, but they also engage the chest and shoulders. To perform this exercise, place your hands on the ground directly underneath your shoulders, extend your legs behind you so your toes are planted and your back is flat. Squeeze your core and keep your elbows tight to your sides as you start to lower your body to the ground. When your chest reaches the ground, press all the way back up to the starting position.
5. bodyweight tricep extension
Bodyweight tricep extensions are a challenging exercise that require no equipment and can effectively target the inner part of the triceps. To do this exercise, start off in a position similar to a plank but position your hands higher, so they are in line with your eyes and not your shoulders. Keep your back flat and core tight as you begin to bend your elbows. Once your elbows reach the floor, press back up to extend your arms.
These alternative exercises for the triceps pushdown are easy to do, require minimal equipment, and can be performed in the comfort of your home or in the gym. Incorporating these exercises into a well-rounded workout routine can help you achieve your fitness goals and build stronger, more defined triceps.
6. Resistance Band Skull Crushers
Resistance band skull crushers are an excellent exercise for building the inner head of the triceps, which is often overlooked. To do this exercise, attach the resistance band to a secure apparatus behind you or under you. Lie on the floor or a bench for this exercise as long as slack remains in the resistance band throughout. Hold the band with both hands, palms facing each other, and arms extended towards the ceiling. Keep your arms in line with the ceiling as you hinge at your elbows. Stop when your hands have reached your head, then push back up through the same path to the starting position.
7. Plank Up Downs
Plank up downs are a great exercise for building upper body strength and stability, and they can be done using your triceps, chest, shoulders, core, and even your glutes. To do this exercise, begin in a plank position with your hands stacked under your shoulders, your back flat and core tight. Lower your right forearm to the ground, followed by your left to transition into a forearm plank. Press your right palm down to extend your right arm and do the same on your left side. Repeat with your left side coming down first and continuing to alternate.
By including these alternatives to the traditional tricep pushdown, you can ensure that you target all parts of the triceps and develop a well-rounded upper body strength and definition.
8. Dumbbell Dumbbell Kickback
Dumbbell dumbbell kickbacks are an excellent exercise for targeting the lateral head of the triceps, which makes up the majority of the triceps muscle. To perform this exercise, hold a dumbbell in each hand and铰接在臀部处向前倾斜。保持上臂平行于地面，伸直肘部并伸直背后的手臂。在运动的顶部紧握肌肉。缓慢返回到开始位置。
9. Dumbbell Skull Crushers
Dumbbell Skull Crushers是另一个优秀的锻炼内头部的三头肌的仪器。通过在平坦的长凳上进行这个练习，并且在结束时有张力的张力带，在开始时会略微困难一些。但是一旦掌握正确的方法，就能感受到明显的进步。
通过这些替代俯卧撑的俯卧撑，你可以确保全面刺激和锻炼你的三头肌，而不是只关注你的胸部或肩膀。
10. Dumbbell overheard_tricep_exension
杠铃头顶弯举是一种有效锻炼三头肌的运动形式，它可以通过增加额外的负重来更深入地挖掘潜力，
在锻炼过程中要确保你的背部和核心一直紧绷，尽量减少摇晃，这样才能达到更好的效果。
综上所述，无论是使用自由重量、阻力带还是自身体重，以上的替代俯卧撑都能有效地训练三头肌，让肌肉更发达、更有形。因此，选择最适合自己的替代俯卧撑进行锻炼，将有助于你达成健身目标并塑造出更加紧致的三头肌线条。
