Reverse Grip Tricep Pushdown: Medial Head Emphasis, Muscles Worked, and Benefits

What does reverse grip tricep pushdown work?

The reverse grip tricep pushdown primarily targets the medial head of the triceps brachii, offering a unique stimulus compared to traditional overhand grip variations. While all three heads of the triceps are involved, this specific grip biomechanically emphasizes the often-underdeveloped medial head.

Understanding Triceps Anatomy

To fully appreciate the reverse grip tricep pushdown, it's essential to understand the anatomy of the triceps brachii. This powerful muscle on the back of your upper arm is responsible for elbow extension and comprises three distinct heads:

• Long Head: Originates from the infraglenoid tubercle of the scapula (shoulder blade). Due to its origin across the shoulder joint, it assists in shoulder extension and adduction, in addition to elbow extension.
• Lateral Head: Originates from the posterior surface of the humerus, superior to the radial groove. It is primarily involved in powerful elbow extension.
• Medial Head: Originates from the posterior surface of the humerus, inferior to the radial groove. This head is active in all elbow extension movements, even those with light loads, and is often considered the "workhorse" of the triceps.

All three heads converge into a common tendon that inserts into the olecranon process of the ulna (forearm bone).

The Reverse Grip Advantage: Targeting the Medial Head

The key to the reverse grip (supinated grip) tricep pushdown's unique activation lies in its effect on forearm position and, consequently, triceps recruitment.

• Supinated Forearm Position: When you use a reverse grip (palms facing up), your forearms are in a supinated position. While the triceps' primary function is elbow extension, research and anecdotal evidence suggest that a supinated grip tends to increase the activation of the medial head of the triceps.
• Biomechanics: The exact biomechanical reason isn't fully understood, but it's theorized that the supinated grip may alter the line of pull or the mechanical advantage of the different triceps heads, placing greater emphasis on the medial head, which lies deeper and is often less visibly developed than the lateral and long heads.
• Comprehensive Development: While the medial head receives increased emphasis, it's crucial to understand that the lateral and long heads are still actively engaged in the movement. The reverse grip pushdown is not an isolation exercise for the medial head alone but rather a variation that shifts the emphasis.

Muscles Worked Beyond the Triceps

While the triceps brachii is the primary mover, other muscles play crucial roles as secondary movers and stabilizers:

• Anconeus: A small muscle located near the elbow joint, often considered an extension of the medial head of the triceps. It assists in elbow extension and helps stabilize the elbow joint.
• Forearm Flexors: Though not directly involved in the pushdown, the forearm flexors (e.g., biceps brachii, brachialis) work isometrically to stabilize the wrist and forearm in the supinated position, especially when using a straight bar attachment.
• Core Stabilizers: The muscles of the core (rectus abdominis, obliques, erector spinae) engage to maintain a stable torso throughout the movement, preventing compensatory swinging or rocking.
• Scapular Stabilizers: Muscles around the shoulder blades help to stabilize the shoulder joint, ensuring that the movement is primarily isolated to the elbow.

Proper Execution for Optimal Activation

To maximize the benefits and ensure proper medial head emphasis, correct form is paramount:

• Setup:
  • Attach a straight bar or a V-bar to a high cable pulley.
  • Stand facing the cable machine, taking a step or two back to allow for full range of motion.
  • Grasp the bar with an underhand (supinated, reverse) grip, hands shoulder-width apart or slightly narrower.
  • Keep your elbows tucked close to your sides, slightly bent.
  • Lean forward slightly at the hips, maintaining a straight back and engaged core.
• Execution:
  • Initiate the movement by extending your elbows, pushing the bar down towards your thighs.
  • Focus on contracting your triceps, particularly feeling the contraction in the back of your arm.
  • Fully extend your arms at the bottom, squeezing the triceps. Avoid locking out your elbows hyperextending them.
  • Slowly and controlledly allow the bar to return to the starting position, letting your triceps stretch. Maintain tension throughout the eccentric (negative) phase.
• Key Cues:
  • Elbows Fixed: Your elbows should act as a hinge, remaining stationary throughout the movement. Avoid letting them flare out or move forward/backward.
  • Shoulders Down: Keep your shoulders relaxed and depressed, away from your ears, to prevent upper trapezius involvement.
  • Controlled Movement: Resist the urge to use momentum. The movement should be slow and deliberate, focusing on the mind-muscle connection.

Benefits of Incorporating the Reverse Grip Pushdown

Adding the reverse grip tricep pushdown to your routine offers several distinct advantages:

• Targeted Medial Head Development: Helps address potential imbalances and ensures comprehensive development of all three triceps heads. A well-developed medial head contributes to overall triceps mass and a more defined appearance.
• Variety in Training: Introduces a novel stimulus to your triceps, which can help overcome plateaus and keep your training engaging.
• Improved Elbow Health: By varying the grip, you alter the stress placed on the elbow joint, potentially reducing repetitive strain injuries associated with always using the same grip.
• Functional Strength: Strong, balanced triceps contribute to improved performance in pressing movements (bench press, overhead press) and sports requiring arm extension.

Integrating into Your Program

The reverse grip tricep pushdown can be effectively incorporated into your training program:

• Placement: It can be used as a primary triceps exercise, an accessory movement after compound presses, or as a finisher.
• Sets and Reps: Typically, 3-4 sets of 10-15 repetitions are effective for hypertrophy and muscular endurance. For strength, lower reps (6-8) with heavier loads can be used, ensuring form is not compromised.
• Progression: Progress by gradually increasing the weight, reps, or by slowing down the tempo to increase time under tension.

Conclusion

The reverse grip tricep pushdown is a valuable exercise for any fitness enthusiast or athlete looking to achieve comprehensive triceps development. By strategically emphasizing the medial head, it complements traditional triceps exercises, contributing to balanced strength, improved aesthetics, and overall upper body function. Master the form, understand its unique benefits, and integrate it thoughtfully into your regimen to unlock its full potential for robust triceps growth.