Tricep Pushdowns vs Reverse Grip (What’s the Difference)

In the world of strength training, the devil is often in the details. Take, for example, the Tricep Pushdown, a staple in many strength programs designed to target the triceps brachii.

But what happens when we switch up the grip and opt for the Reverse Grip instead? This article dives deep into the Tricep Pushdown vs. Reverse Grip debate, highlighting the differences and how each variation impacts your training plan.

Whether you’re an athlete looking to optimize your performance or just someone aiming to get the most out of your gym sessions, understanding these nuances is crucial. Let’s break it down together!

Triceps Pushdowns

Equipment Needed

• Cable Machine
• Cable Attachment of your choice (V-Bar, Straight Bar, Rope, etc)

Step-by-Step Instructions

• Step up a cable machine by sliding the pin all the way to the top of the beam.
• Attach the rack attachment of your choice.
• Grab the attachment and pull the attachment down until your elbows are next to your sides (arms should still be bent).
• Now, extend the arms down by flexing the triceps and driving the attachment toward the floor.
• Squeeze the triceps at full extension for one second and then slowly allow the attachment to raise back to the starting position.
• Keep elbows tucked into the sides throughout the movement.

Coaching Points

Do not swing and use momentum at the top of the movement in an attempt to use more weight. Stay in control of the weight at all times and use proper form.

If using a heavy weight, you can lean slightly forward at the waist to give yourself more stability and to help keep yourself anchored to the floor.

Benefits of Triceps Pushdowns

Tricep Pushdowns allow for a greater range of motion compared to some other tricep exercises, such as Dips or Close Grip Bench Press. This can lead to a more thorough muscle contraction and ultimately better muscle growth.

Cable Tricep Pushdowns can provide a ton of variety with all the different cable attachments that can be used (V Bar, Straight Bar, Rope, etc)

Reverse Triceps Pushdowns

Equipment Needed

• Cable Machine
• Straight Bar Cable Attachment

Step-by-Step Instructions

• Step up a cable machine by sliding the pin all the way to the top of the beam.
• Attach the rack attachment of your choice.
• Grab the attachment with a supinated grip (palms up).
• Pull the attachment down until your elbows are next to your sides (arms should still be bent).
• Now, extend the arms down by flexing the triceps and driving the attachment toward the floor.
• Squeeze the triceps at full extension for one second and then slowly allow the attachment to raise back to the starting position.
• Keep elbows tucked into the sides throughout the movement.

Coaching Points

Do not swing and use momentum at the top of the movement in an attempt to use more weight. Stay in control of the weight at all times and use proper form.

You’ll use significantly less weight on Reverse Triceps Pushdowns than you will with regular Triceps Pushdowns. This is due to the wrist extensors being the limiting factor with this movement.

Triceps Pushdowns vs Reverse Grip: Head-to-Head

Now, let’s take a look at both exercises head-to-head to switch one is better for certain situations.

Better For Triceps Size and Strength: Triceps Pushdowns

Triceps Pushdowns focus on one thing and one thing only – the triceps. They are one of the most focused triceps isolation exercises and one of the best for really hammering those horseshoes on the back of your arms.

Reverse Grip Pushdowns put an enormous emphasis on the forearms. This is great if you want to hit the triceps and forearms all in one movement. However, if you purely are interested in growing the triceps then stick to regular pushdowns.

Better for Beginners: Triceps Pushdowns

I like “regular” Triceps Pushdowns for beginners simply because they’re easier to get the hang of.

Reverse Grip Pushdowns can sometimes be hard for beginners to execute because of the grip and the forearm strength needed to perform them correctly.

More Links and Info

Check out how Triceps Pushdowns compare to some other popular triceps exercises:

Triceps Pushdowns vs Skull Crushers

Triceps Pushdowns vs Dips

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