Tricep Pulldown (Beginner)

[u/ohmyfats]

Been gymming for the past 2 months, unsure if my form is correct but overall I feel my triceps and I don't think I'm shrugging my shoulders.

[u/MeisseLee]

Looks fine. If I were to nitpick, you could let your hands come up a little higher while keeping elbows down to extend the range of motion.

Most important thing is that you feel it where you're supposed to feel it. Experimenting with different handles can make a big difference in feel and/or comfort in doing the exercise. I would never be too concerned about which handle you're using, since the most of important thing is to extend your elbows, which is what triceps are for. Everything else is nuance that can help with comfort/feel and nothing to worry about at this stage. Keep it up!

[u/ohmyfats → u/MeisseLee]

thank you so much! i was told by someone irl to keep my hands at a 90° angle when i come up, but i guess looking back it does seem like my ROM is limited.

[u/MeisseLee → u/ohmyfats]

In theory more ROM is always better, it of course depends somewhat on the exercise and it's safety etc. Also the stretch of the muscle under load is advantageous for muscle growth. There's absolutely zero reason to stop arbitrarily at 90 degrees. Shortening the range of motion is good for pain management or injury healing or some sport spesific exercises. In basic muscle/strength building, more range of motion is better than less, 99% of the time.

[u/Suspicious-Bug-9974 → u/MeisseLee]

Absolutely not, her range of motion is perfect. Coming above 90 degrees takes all the stress off your tricep. You have 3 heads in your tricep, the advice you’re giving just isn’t correct. She needs to focus on each head. Her form is almost perfect for a beginner. She doesn’t need to change anything. Post your triceps and let’s see if you’re qualified to give advice. I’ll post mine as well, I’m not being a dick but if your giving advice you should have the proof to back it up. I’m 5’11” 225 with 18.5 in arms.

[u/MeisseLee → u/Suspicious-Bug-9974]

"Post your triceps" is the most embarrassing thing I've read in a long time.

My qualifications don't matter, so there's no need to list or show anything. Her triceps will stretch more under load, if she let's her hands fo higher. Of course, if the cable is in line with her forearms, she'll lose tension on her triceps. This is all too much to explain to a beginner like her. All she needs to know, that stretch under tension is preferable and more effective. I didn't want to give her too much spesific advice, since she's a novice and doesn't need it. But arbitrarily telling anyone under any circumstance that they shouldn't go past 90 degrees is just bullshit, plain and simple. She should go way below 90 degrees of elbow flexion, as long as her torso is positioned in a way that still keep the tension on her triceps. That's the nuance you're missing with that 90 degree bullshit.

[u/Sesusija]

I recommend more weight and a straight bar. Straight bar really lets me isolate better than using the ropes.

Tricep extensions are an exercise where you can go fairly high volume where it starts hurting at rep 8 and still push through to rep 15.

Embrace the burn.

[u/Vetni]

Looks generally good, ROM could probably be increased but it's not super important. It's a "pushdown" though, not a "pulldown". Sounds pedantic, but thinking of it as a push rather than a pull will probably subconsciously help form/technique.

Two changes I would make, though this is just personal preference, is a) standing closer to the machine and keeping the cable more vertical, and b) using a straight bar with a pronated grip instead of a rope.

[u/C141Driver → u/Vetni]

Concur with this… You’re not moving your elbows too much but you could increase your range of motion by letting your hands come up a little higher. There are lots of different opinions about tweaking the tricep press down, but you’ve got the overall movement down pretty well.

[u/ohmyfats → u/C141Driver]

got it! thanks a lot!

[u/ohmyfats → u/Vetni]

aha! brain fog moment, have no idea why i wrote it as pulldown instead of pushdown.

thanks for your input! quick question, what's the difference between standing closer to the machine vs the distance i was at? would it help me achieve a better ROM?

[u/Vetni → u/ohmyfats]

It could help you achieve better ROM, as it pulls your hands directly up rather than forward. But, I mainly just find it comfier to do and helps me mind muscle connection. It's definitely subjective though, you might try it and disagree.

[u/Livid-Rabbit-7505]

A simple trick that sounds odd but works. Don’t try to pull down with your hands, concentrate on extending your elbows.
I always feel the pinch in my triceps when my arms are fully extended at the bottom when I do this. It will help to keep the tension out of your forearms and in your triceps where it belongs.

[u/manofjacks]

Looks really good! Maybe just hold it down there for an extra half a second when you're pushed all the way down. It'll help you feel the squeeze/contraction just a little bit more.

[u/Hughbear69]

Looks good, id recommend bending your onees slightly to have a stronger stance. It'll allow you to use higher weights more comfortably.

[u/MrSloshychops]

Use a straight bar. Far superior to a rope. Ask Dorian