There are many factors that play a role in making the tricep pushdown better with rope, let’s find out.
Many athletes, whether CrossFit athletes or bodybuilders, seek to train the triceps muscle with several different exercises and in various ways, and some may find it stubborn muscles that may not be easy to train.
With the spread of rope exercises, athletes are training various muscles of their body through rope exercises, so that the movement of the hand and grip plays a large role in targeting specific muscles, and this does not rule out the effectiveness of ropes in training the triceps muscle.
In order to discover how effective the triceps pushdown with rope is in building the triceps muscle, I did some research on this matter and was able to answer whether the triceps pushdown with ropes is better as a triceps training.
Follow me to find out the answers together.
Is tricep pushdown better with rope?
Ropes machines have been classified by specialists as having some recovery due to their effectiveness in resistance training, which allows movements that effectively simulate daily activities and sports movements.
Some studies have also proven that rope machines have an effect according to the type of handles and their sizes so that they can be effective in producing strength and muscular activity significantly, especially at the level of the forearm muscles.
Rope machines can effectively target the triceps if you use different grips and may outperform the bar when it comes to changing the patterns of use of the selected forearm muscles, which may make them a better choice for tricep pushdown. (Source)
What does tricep rope pushdown work?
Well this is an important question, because triceps exercises using ropes not only work the triceps muscle, but also activate a group of other muscles as stabilizers, including the muscles of the back, abdomen, traps and chest.
As for the main muscle, the triceps muscle, the triceps pushdown with ropes specifically targets the middle and lateral muscles, and the increased pressure on the muscle leads to tightening the back muscles of the arm and achieving more stability around the shoulder joint.
Tricep pushdown with rope effects
Many studies have been concerned with measuring muscle activity, especially the activity of the triceps muscle, by means of an electromyogram.
Several university students volunteered to participate in this study in the form of random training. The target muscle, of course, was the triceps muscle. The results showed after 5 weeks of training (20 min HIIT each day 3 days a week):
- Handle strength improved.
- The triceps response to high-intensity exercise.
- Repetitions are more effective than increasing the weight.
- Arm muscle coordination.
- Speed improvement.
Best tricep pushdown alternatives
There are many alternatives that you can rely on in order to stimulate the muscle more with different exercises, because just doing the same movement may negatively affect the results you want to obtain.
- Resistance band tricep pushdown.
- Resistance band overhead triceps extensions
- Close grip bench press
- TRX tricep extensions
- Diamond Push ups
Bar vs Ropes: Which one is better for tricep pushdown?
Targeting the triceps muscle is related to the flexibility and ease of use of the hands, and the use of the rope may be the best solution to control the position of the hands during pressure, because the joints of the fingers are facing outward and this increases the pressure on the lateral head of the triceps muscle in the part Lateral arm, so that the rope allows a greater range of motion than the bar. (Know more)
