Unique Content Article: Triceps Pushdowns Vs Kickbacks

Triceps Pushdowns Vs Kickbacks

by Russ Howe

There are many contenders, but what is the best triceps exercise?

With so much choice, it's easy to presume they are all as effective as each other. Pushdowns, bench press, lying extensions, they are all effective tools to use.

If you pushed most people on their answer, many would opt for the often used rope pushdown as the true king. It's ability to zone in and create an extreme burn in the arms is truly uncanny.

But according to the latest science, there is one clear winner in this category and it is none of the above!

Triceps kickbacks, the type you'd have to dig out some 1980's keep fit dvd's in order to remember what they actually are, rule the roost when it comes to isolating the three headed monster which sits on the rear of your arms. Surely there is some mistake? After all, this exercise has long been ignored by most gym enthusiasts in favor of bigger, heavier movements.

Indeed, it is number one.

In fact, kickbacks not only ruled the roost of triceps exercises - they demolished the competition entirely!

In 2012, researchers from the University of South Carolina Upstate set out to discover the facts behind which exercise isolated the muscle more than any other. They compared several of the best known moves, putting subjects through an intense arm training routine and noting the key factors taking place inside the muscle.

The long head of the triceps increased muscular activity 20% over pushdowns, but the lateral head, which gives your arms more shape, was where the real magic happened. In a direct face-off versus the often hailed rope pushdown, kickbacks raised muscular activity by a shocking 50%!

This comes despite the fact that a lighter weight was used.

In this case, a lighter weight actually improved the situation. That's because it allowed the subjects to focus on the muscle considerably more, forcing a peak contraction with every single repetition in every set, leading to fresh muscle growth and a tougher mind muscle connection.

So despite the fact that this exercise has long been relegated to the "if I have time" category on arm day, it is actually a hidden gem when it comes to packing on lean size and toning your arms in double quick time. You may have to dust off some old muscle magazines to see it performed, but the latest studies confirm it'll be worth your while.

The best triceps exercise, despite the fact it's rarely seen in the fitness industry nowadays, is scientifically proven to be dumbbell kickbacks.



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New Unique Article!

Title: Triceps Pushdowns Vs Kickbacks
Author: Russ Howe
Email: howe.russ@gmail.com
Keywords: muscle building
Word Count: 424
Category: Health & Fitness
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