Focus keyword:Tricep Pushdown Alternatives
Tricep Pushdown Alternatives :If you want your arms to be bigger and have more muscle, you must do workouts for triceps. Many lifters still use the old good pushdown for their arms. It works, but what if the gym doesn t have a cable machine? What if you travel, work out at home, or your gym is busy?
Well, good news: you can do many other workouts for your triceps that work the muscle just as much or even more. In this full guide, you will learn the best workouts you can do at home, at the gym, and ones with no equipment needed. These workouts also go with what TitanFit stands for:
Why You Need Other Tricep Pushdown Options
Your triceps are made up of almost two thirds of your arm size. They are best trained the right way because they help you:
Have bigger and toned arms.
Be stronger in pushing (push-ups, bench presses, dips).
Have better shoulder control.
Have better arm shape and look better.
Most people do the pushdown because it gets the muscles nice and alone, but not everyone has cables at their house or gym. If you want to do all three heads of the muscle, you must do this to be able to hit all parts of the muscle especially the long head so your arm can be thicker.
Best Tricep Pushdown Alternatives (At The Gym + At Home)
Below are the best choices you can do depending on how many weights you have. All of these workouts activate your triceps as much or even more than pushdowns.
1. Overhead Dumbbell Extension for Triceps
Type: Dumbbell
Why It Works: Better hits the long head of the triceps than pushdowns.
How to do it
Sit or stand up straight.
Hold a dumbbell behind your head with both hands.
Extend your arms up all the way.
Drop the weight down slow until your elbows are at a 90 degree angle.
Trainer Tip
Keep your elbows close to your ears so there is tension.
2. Tricep Dips (Dips for short)
Type: Bodyweight
Muscle activated: The middle and long head of the triceps
How to do this version on a bench
Put your hands behind your on a bench.
Straighten your legs out.
Bend your arms to 90 degrees and drop yourself down.
Push yourself back up.
Why its a good choice to do
This gives you more weight than pushdowns do so it makes your muscles stronger.
3. Close Grip Push-Ups
Type: No weights at all or home workouts
Why it works: Scientists show that close grip push ups activate your triceps more than pushdowns and dips.
How to do it
Put your hands close together or slightly closer.
Keep your elbows tucked in tight.
Lower your chest to the ground and push up.
TitanFit tip
To do the most activation, make your hands into a diamond shape.
4. Dumbbell Kickbacks for Triceps
Type: Dumbbells
Why it’s good
This fully contracts the muscle at the top just like a pushdown does. That peak tension is what makes it so effective.
How to do it
Bend over with a flat back.
Keep your upper arms held out in front of you.
Bring your forearms up and extend your arms back until they lock out.
Pro tip
Squeeze at the top for one second on each rep.
5. Resistance Band Tricep Pushdowns
Type: Resistance bands (great for home workouts)
Why it’s a good choice
Almost exactly the same as doing pushdowns on cables.
How to do it
Attach the band to your door or a high bar.
Grab the bands and push them down.
Keep your elbows tucked to your sides.
Bands work the same as cables do.
6. Skull Crushers for Your Triceps (Lying Triceps Extensions)
Type: Dumbbells or a barbell
Why they work well
They are one of the top lifts that make muscles grow fast.
How to do it
Lie down on a flat bench.
Hold dumbbells over your chest.
Bend your arms and bring the weights down close to your forehead.
Extend your arms back up.
Variation
Use an EZ bar so your wrists won t hurt.
7. Overhead Resistance Band Extensions for Your Triceps
Type: Bands or at home workouts
Best for: Activating the long head (gives you thicker arms)
How to do it
Stand on the band.
Hold the band overhead with both hands.
Extend your arms to the top.
8. Diamond Push-Ups
Type: Bodyweight
Why they work better
More activation for your triceps than dips or pushdowns.
How to do them
Make a diamond shape with your hands.
Lower slow and push back up.
9. Cable Rope Overhead Extensions for Triceps (At The Gym)
If you do have cables but want other options besides pushdowns, these are great choices.
Why they work
You get full activation of the long head.
It makes your triceps look round and full.
10. Tricep Press Machine For Your Arms (At The Gym)
This is an easy workout for beginners that can be done if you find a gym with this machine.
Tricep Workout Plan For Beginners To Advanced Lifters
Below is a workout plan for your triceps that TitanFit has used with these other options for you to do. It can be changed to make it harder or easier.
Beginner Workout (Home-Based)
Do this workout three times a week or every other day.
Close-Grip Push-Ups 3 sets of 10 to 12 reps each
Bench Dips 3 sets of 12 reps each
Resistance Band Pushdowns 3 sets of 15 reps each
Overhead Band Extensions 3 sets of 12 reps each
Intermediate Workout (Dumbbells + Bodyweight Only)
Overhead Dumbbell Extension 4 sets of 12 reps each
Skull Crushers 3 sets of 10 reps each
Dumbbell Kickbacks 3 sets of 15 reps each
Diamond Push-Ups 3 sets to max reps
Advanced Workout (Gym Version)
Dips (weighted if you want to) 4 sets of 8 reps each
Cable Overhead Rope Extensions 4 sets of 12 reps each
Skull Crushers 4 sets of 10 reps each
Cable Reverse Pushdowns 3 sets of 15 reps each
Tricep Workouts You Do Wrong That Gets No Results
Don t do these if you want your muscles to grow:
Flared elbows outwards when doing the exercises.
Using momentum to push the weights up.
Not doing the long head of the triceps.
Only doing pushdowns and not other workouts for your triceps.
Not increasing the weight for each workout over time.
Food Ideas to Grow Bigger and Stronger Arms
If you want bigger and stronger arms, you must eat more:
Enough protein (1.6 2.2 grams per kg of body weight)
Eat just a little more calories each day.
Stay hydrated.
Let your muscles rest for 48 72 hours after working out.
Final thoughts:
You don t need a cable machine to do all the best workouts for your triceps. These options work all three heads of your muscles and can be done at home, with dumbbells, or at your local gym. If you are a beginner or an expert, you can do these workouts for your triceps and get bigger, stronger, and more defined arms.
