The only downside is that unilateral exercises such as this take longer to perform than regular pushdowns because youre training each arm separately. Detailed instructions on how to perform the Lying Dumbbell Tricep Extension. Your elbows should stay close to your body throughout the exercise and your back should remain straight. Do 3 sets of 12-15 reps. Training Tips To make the exercise harder, straighten your legs. The bench press is a big chemical compound lift that works some of the larger muscles in your upper trunk: your chest, your shoulders, and your triceps. The different role of each head of the triceps brachii muscle in elbow extension. You can lower the barbell down slightly below your head for a deep stretch or right at your forehead (Skullcrusher) for a shorter range of motion. Cable lying tricep extensions are a great alternative for overhead rope extensions because they keep your shoulders in a much lower degree of flexion, which in turn reduces the strain on your rotator cuffs. As such, if you dip too low, then your shoulders will actually round forward and cause your rotator cuffs to feel strained. But, like any exercise, triceps pushdowns will lose their potency if you do them too often. A doorway pull-up bar is a good example of what I mean. So no rest between 1A and 1B. Parallel bar dips are a mass-builder for the triceps, if there ever was one. While I suggest using the narrow grip on the EZ bar, a wider grip on the barbell feels better. A recent study had subjects perform 5 x 10 of either overhead triceps extensions or triceps pushdowns for 12 weeks [2]. This exercise increases strength and size in the bicep muscles and also improves joint stability. After trying over 50 different exercises, we selected the 11 best tricep pushdown replacements for muscle growth and strength development. For supine triceps extension: Sit on an exercise bench with a barbell or EZ bar resting on your thighs. For those who want to work their triceps in different ways, or who want to add variety to their workout routine, there are several variations, complementary, and alternative exercises that can be included. But if overhead extensions cause you discomfort or if you dont have the necessary equipment to perform them, then its time to look for alternatives. Learning how the triceps muscles function helps you to select better exercises and improve your results in the gym. All Rights Reserved. Begin by lying on the decline bench with your head lower than your feet and your arms extended above your head. For example, since only the long head of the triceps acts on the shoulder joint, its crucial to perform a tricep extension alternative where your shoulders are in flexion if you want to achieve optimal gains. Complete Power Sets. Just make sure that you dont let your shoulders round forward during bench dips. Powerlifters do close grip bench presses to beef up their triceps so they can blast through their sticking points when doing regular bench presses. With this and most exercise movements, breathing is very important. Mainly the medial and lateral head. You will need to play around with grip width. They isolate your triceps, provide joint-friendly, constant cable tension, and also enable you to lift serious amounts of weight. The triceps extension is an isolation exercise that works the muscle on the back of the upper arm. It wont travel far just lift it as high as you can. Kettlebell lying triceps extensions are great as the weight hangs below your hands. Reverse Crunches are surely a remarkable physical exercise to work out your abs. Upright dips are a great, size-gaining alternative to barbell and dumbbell tricep extensions because theyre highly conducive to progressive overload. Pushdowns, on the other hand, while an undeniably effective exercise for isolating the triceps, don't really work the long head of the triceps all that much. To learn more about staying fit, check out our other articles on exercise and nutrition. On the other hand, if youve got a weight room full of equipment at your disposal, then single-joint tricep pushdown alternatives, such as kickbacks, skull crushers, and extensions, are all excellent exercises for isolating your triceps. While typically performed using a barbell thats positioned in a squat rack, you can also do bodyweight skull crushers on a desk, table, or kitchen countertop. Tension is ultimately what every muscle responds to (muscles dont understand what weight is). To work the long head properly, you need to put your shoulders into flexion, which almost always involves doing some kind of lying or overhead extension. Barbell can be received from the floor or from rack either situated over abdomen or from behind head. When a muscle is highly contracted, its not capable of producing much force, which is why you have to lift so light on kickbacks. The technical storage or access is strictly necessary for the legitimate purpose of enabling the use of a specific service explicitly requested by the subscriber or user, or for the sole purpose of carrying out the transmission of a communication over an electronic communications network. Reverse the movement by slightly pulling your elbows forward and extending them simultaneously. The Incline Dumbbell Fly is a fantastic dumbbell exercise to isolate and work your upper chest. Average Curl Weight For Males and Females on Dumbbell and Barbell Curl. It also allows for a greater range of motion and increases the intensity of the workout. Generally, there are two main ways to perform power sets, primary is to target one muscle. Unlike the EZ curl bar's W-shaped grip, this barbell is free of bends and curves, and is cylindrical with a straight shape. I dont think so. Instead, your hands should be about shoulder-width apart. Muscles Target Triceps Brachii Synergists None Stabilizers Deltoid, Anterior It also provides a great way to add resistance to your triceps without having to lift heavier weights. But to keep the focus of the exercise firmly on your triceps, you need to make a few form adjustments so that your chest doesnt take over. Bring the bar up to your chest and lay down on your back. I am a published scientific researcher and have completed my Masters in Sport & Exercise Science. Stronger Triceps Lying triceps extensions work all three sections (aka heads) of your triceps the medial, lateral and long head for superior muscle and strength benefits, Becourtney says. It also provides an added challenge as you must maintain balance and control as you move the barbell overhead. While these terms are used interchangeably, I refer to this variation as the lying triceps extension. Using a narrow overhand grip on the barbell, extend your arms. Add this to your arm training routine next time youre in the gym. Triceps kickback 4. I've combined my knowledge of research and experience to bring you the most practical bites to be applied to your training. You will have longer recovery time and longer soreness if you skip your cooldown. Cable Overhead Extension 2. Besides taking tension off your triceps, letting your shoulders round forward puts a frightening amount of stress on your rotator cuffs, so try and keep your shoulders in external rotation while you perform tricep dips. Begin by lying on a bench, or the ground. Using dumbbells exercises also puts your wrists in a more natural position. 1. If you lean too far forward, then your chest and shoulders will take more of the strain. Make sure your hands are shorter than hip-width with your palms are facing up. Diamond Push Ups How To: Diamond Push-Up Watch on How To Do It Since kickbacks, when performed correctly, place your shoulders into significant extension, they train the long head of the triceps in its fully shortened anatomical position, which naturally results in an intense muscle pump. The lying tri extension is an excellent triceps pushdown alternative and one which really works the long head of the triceps, which is the biggest triceps muscle. But since youre not going to be gaining much strength on kickbacks anyway, its best to use them as a burnout or pump exercise in addition to your heavy presses and extensions. Learn the pros and cons of each cable lying triceps extension alternative by checking out these muscle-building movements. Read more. This makes a lot of sense because triceps pushdowns are so darn convenient to do. Close grip bench press 8. As such, the CGBP is ideal for those who work out at home and dont have access to the usual kinds of gym equipment that are traditionally used for the close grip bench. As such, if you dont have much time for a workout, then youre best off sticking to bilateral exercises that work both of your triceps together. It also helps to improve balance and posture, as it works both arms in unison. Back Extension vs. Glute Ham Raise: Whats The Difference? And, if you want to overload your triceps with as much weight as possible, then multi-joint movements like close-grip bench presses and parallel bar dips are equally good replacements for the tricep pushdown. How to do a tricep extension with a lunge (static, lateral, reverse), Do overhead tricep extensions hurt your shoulders? The first exercise of your triceps workout is perhaps the overall best mass-builder for your upper arms: the lying tricep extension. Yet, not everyone has the available equipment to perform a pushdown optimally. List of the best 511 NBA players of all time, Who is 611 in the NBA? Some of the best triceps pushdown alternatives involve similar movements but require different training equipment. Which heads of the triceps? You will be able to extend down lower than if you are holding a barbell. This exercise helps to build strength in the biceps, as well as increase muscular size. Maeo, S., Wu, Y., Huang, M., Sakurai, H., Kusagawa, Y., Sugiyama, T., & Isaka, T. (2022). The Dumbbell One Arm Extension is performed by standing with a dumbbell in one hand and slowly extending the arm up and out until the arm is fully extended. Triceps Brachii Muscle Anatomy, Origin, and Insertion, tricep pushdowns on the assisted pull up machine, Average NBA height by basketball position. So in order to train the long head optimally, you need to put your shoulders into flexion, so that the long head becomes stretched, or into extension, so that it becomes maximally contracted. Your equipment availability, gym goals, and joint health determine which replacement exercises are right for you. JM press. If these free weight exercises bother your shoulders or elbows, howeveror if you just dont have access to weightsthen your best bet is to perform bodyweight drills like tricep dips and diamond push-ups, both of which require zero gym equipment. Tricep pushdowns are an excellent cable tricep extension alternative because your arms are in front of your body rather than over your head. As such, you dont need to walk around the gym to hunt down specific pieces of equipment. Movement with cambared bar as shown above is also known as EZ Barbell or EZ Bar Lying Triceps Extension. The flat bench triceps extension is an excellent skull crusher alternative because youre bringing the bar behind your head rather than lowering it to your face. So pushdowns have less room for progression than dips and thus, in theory, less mass-building potential. Are you looking to strengthen and increase the size of the muscles on the posterior aspect of your upper arm? After all, dips involve a similar movement to decline bench presses, and as such, they work your lower pecs, also known as the abdominal or costal head of pectoralis major. Nevertheless, since a pushdown is simply a type of tricep extension, you can get very close by doing tricep extensions on the floor. . When not lecturing, training, researching, or writing, Patrick is busy enjoying the sunny climate of Cyprus, where he has lived for the last 20-years. Stay on top of the latest fitness news and updates by adding. Single arm cable triceps pushdown This is because band pushdowns are the exercise that most closely resembles cable pushdowns in terms of setup, execution, and triceps stimulation. Categories Triceps Brachii Muscle Anatomy, Origin, and Insertion. As long as the surface is stable, you can use it for bodyweight skullcrushers. Performing tricep pushdowns on the assisted pull up machine is a great way to add variety to your workout routine. Besides boosting your bench press lockout, the JM press is also an excellent tricep extension alternative for hypertrophy. I credit this exercise and a few others for my triceps growth because its one of the few that gives you a deep-loaded stretch. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); At FitnessVolt.com Our mission is to help our readers to achieve their fitness goals, regardless of where youre at on your journey, we are on a mission to educate You with the latest from strength and fitness space. The Lying Triceps Extension - or LTE - is a great accessory exercise. __CONFIG_colors_palette__{"active_palette":0,"config":{"colors":{"d1f3b":{"name":"Main Accent","parent":-1}},"gradients":[]},"palettes":[{"name":"Default","value":{"colors":{"d1f3b":{"val":"var(--tcb-skin-color-0)","hsl":{"h":2,"s":0.8436,"l":0.01,"a":1}}},"gradients":[]},"original":{"colors":{"d1f3b":{"val":"rgb(55, 179, 233)","hsl":{"h":198,"s":0.8,"l":0.56,"a":1}}},"gradients":[]}}]}__CONFIG_colors_palette__, __CONFIG_colors_palette__{"active_palette":0,"config":{"colors":{"f3080":{"name":"Main Accent","parent":-1},"f2bba":{"name":"Main Light 10","parent":"f3080"},"trewq":{"name":"Main Light 30","parent":"f3080"},"poiuy":{"name":"Main Light 80","parent":"f3080"},"f83d7":{"name":"Main Light 80","parent":"f3080"},"frty6":{"name":"Main Light 45","parent":"f3080"},"flktr":{"name":"Main Light 80","parent":"f3080"}},"gradients":[]},"palettes":[{"name":"Default","value":{"colors":{"f3080":{"val":"var(--tcb-skin-color-29)"},"f2bba":{"val":"rgba(240, 92, 92, 0.5)","hsl_parent_dependency":{"h":0,"l":0.65,"s":0.83}},"trewq":{"val":"rgba(240, 92, 92, 0.7)","hsl_parent_dependency":{"h":0,"l":0.65,"s":0.83}},"poiuy":{"val":"rgba(240, 92, 92, 0.35)","hsl_parent_dependency":{"h":0,"l":0.65,"s":0.83}},"f83d7":{"val":"rgba(240, 92, 92, 0.4)","hsl_parent_dependency":{"h":0,"l":0.65,"s":0.83}},"frty6":{"val":"rgba(240, 92, 92, 0.2)","hsl_parent_dependency":{"h":0,"l":0.65,"s":0.83}},"flktr":{"val":"rgba(240, 92, 92, 0.8)","hsl_parent_dependency":{"h":0,"l":0.65,"s":0.83}}},"gradients":[]},"original":{"colors":{"f3080":{"val":"rgb(23, 23, 22)","hsl":{"h":60,"s":0.02,"l":0.09}},"f2bba":{"val":"rgba(23, 23, 22, 0.5)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.5}},"trewq":{"val":"rgba(23, 23, 22, 0.7)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.7}},"poiuy":{"val":"rgba(23, 23, 22, 0.35)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.35}},"f83d7":{"val":"rgba(23, 23, 22, 0.4)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.4}},"frty6":{"val":"rgba(23, 23, 22, 0.2)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.2}},"flktr":{"val":"rgba(23, 23, 22, 0.8)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.8}}},"gradients":[]}}]}__CONFIG_colors_palette__, Lying Triceps Extension (Form, Muscles Worked, & Alternatives). I hate to break it to you, but theres no way to do a proper triceps pushdown with dumbbells. Personally, Im not a fan of skull crushers, as the elbows can take a beating. Lower the weight behind your head by bending your elbows while keeping your elbows close to your head and wrists straight. While its possible to do a tricep pushdown at home if you have a cable machine or a resistance band set, some people simply dont have the space to do pushdowns. Sit on the end of a flat bench with a barbell on your thighs. The French Press exercise involves sitting down while holding an EZ bar (or barbell or dumbbells) behind your head with your elbows pointed up overhead, and then extending your arms up at the elbows. Its a win-win! Your shoulders wont move, so everything is concentrated around the elbow. Because your elbows are up and arms overhead, the French press puts a great stretch on the triceps before the contraction. Working these two opposing muscle groups together helps to improve overall arm strength and muscle tone. Your triceps are involved. The dumbbell variation allows for a slightly greater range of motion, increasing muscle activation and growth. Give it a try for yourself to see just how hard some bodyweight exercises can be! Are you seeking a way to effectively activate your Pectoralis major through isolation? Takeaway: An effective tricep pressdown substitute will cause less total body fatigue, while isolating the muscles of the tricep. Lying Barbell or EZ Bar Triceps Extension. Hold the bar with an overhand, slightly narrower than shoulder-width grip. No barbell, dumbbells, or cable machines? This makes it an ideal option for those looking to achieve maximum triceps development. The second is to focus on the opposite muscle. Besides boosting your bench press lockout, the JM press is also an excellent tricep extension alternative for hypertrophy. If you dont have access to a weight bench, then you can do dips off the edge of your sofa or by using a chair. Tricep Pressdown Alternatives: 12 Exercises 1. You will need to play around with grip width. If youre looking to pump up your triceps, the barbell lying triceps extension is a great exercise to add to your workout. Free weights are also much more affordable than cable machines (and way less bulky). Two, its hard to add external resistance to diamond press-ups unless you have a weighted vest or a training partner to put a weight plate on your back. List 7 foot NBA players and basketball players over 7ft. But theres a superior way of performing these to explode your triceps growth. Read more. Use these triceps pushdown alternatives to build bigger, stronger triceps and stay out of workout ruts. Dr. Malik is an MD and fitness expert who has published on reputable websites. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); At FitnessVolt.com Our mission is to help our readers to achieve their fitness goals, regardless of where youre at on your journey, we are on a mission to educate You with the latest from strength and fitness space. Do NOT use an ultra-narrow grip. Are you trying to build excellent core strength? Focus on fully extending your elbows when you do this exercise; thats where the muscle-building tension is highest. Considering that many lifters perform pushdowns and overhead extensions but forget all about kickbacks, cable kickbacks really are a fantastic tricep pressdown alternative because theyre virtually the only exercise thats capable of training your triceps while your shoulders are in extension. Your email address will not be published. Bench dips 7. However, our reviews are based on well research backed analysis. And if that dumbbell isnt heavy enough to train both of your triceps togetheror if you want to improve your triceps symmetrythen you can work each arm separately instead. But in order to get this peak contraction, you need to keep your elbows and shoulders above your back so that your triceps are under direct tension when your elbows reach full extension. Grip the barbell with an overhand grip (palms facing down) with your hands about shoulder-width apart. This means that your triceps muscles, more so than your connective tissue structures, have to do the heavy lifting. How to Do Skull Crusher Lying Triceps Extensions The technical storage or access is required to create user profiles to send advertising, or to track the user on a website or across several websites for similar marketing purposes. Bodyweight Triceps Extension: This bodyweight exercise does not use any additional weight and uses . Add these exercises together, and youll soon have plenty of training volume to grow your triceps. You can also see our rope pushdowns vs bar pushdowns comparison to learn how the rope pressdown compares to other popular types of pushdowns. Best 510 NBA players: Is 5 foot 10 too short for basketball? This exercise is done with a cable machine, and it allows you to have more control over the weight and range of motion. Plant feet on the floor, a comfortable distance apart. Unlike other triceps exercises, the lying triceps extension activates all three heads of the triceps, which means that your entire triceps will become stronger through this exercise. References: Wikipedia | ExRx.net | PubMed.gov. This exercise will help you build strength and size in your biceps, which are essential for improving your triceps strength as well. Its also a little easier on your shoulders than parallel bar dips. When your torso is in an upright position, your front delts cant contribute as much force to the movement. Begin with your elbow at your side and elbow bent. Alternative Exercises for Behind-the-head skullcrusher Kneeling cable triceps extension Muscle Targeted: Triceps Equipment Type: Cable 9 Average Cable overhead triceps extension Muscle Targeted: Triceps Equipment Type: Seated triceps press Muscle Targeted: Triceps Equipment Type: Dumbbell This exercise works your triceps from a different angle than the Barbell Lying Triceps Extension, which works them from the front. The humble push-up is arguably the most widely performed exercise in the world. Patrick Dale is an ex-British Royal Marine, gym owner, and fitness qualifications tutor and assessor. This keeps tension on the triceps. Lie down on a bench with the bar against your chest. Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position. Pause at the bottom before slowly pushing the bar back up and to its starting position. They found theoverhead triceps extension condition led to a 1.5 more significant difference in long head triceps muscle growth than the triceps extension (28.5% vs. 19.6%, respectively). This provides you with the ability to move your shoulder joint more freely than if you were using a barbell. Learn how to do dips for bigger, stronger tricepshere. However, if all youve got is a pair of weights, then working out on the floor is the only option that you have if you want to perform lying extensions. The lying triceps extension is an isolation exercise that builds the triceps muscle group in the back of the upper arm. Despite this fact, triceps kickbacks are a very useful alternative to triceps pushdowns. Therefore, by flexing the elbows and shoulders simultaneously, we get an immense long head triceps stretch under load, increasing its involvement even though the long head is maximally activated with the arms directly at your side, like when doing a triceps pushdown [1]. Bench dips are an accessible exercise that you can do almost anywhere. At this point, you should feel the entire back of . This puts too much stress on your elbow and wrist joints. Next, lock your upper arm and lower the bar down to in front of your face, by only bending at your elbows. Also known as lying barbell tricep extension It is a great workout to do just after a compound movement, such as a narrow grip bench press and bar dips. While there is nothing inherently wrong with triceps pushdowns, its not the only or even the best triceps exercise. Find out how to do the triceps kickbackhere. This is because free weight extensions have the same movement pattern as cable extensions; the only difference is that cable extensions tax your triceps with constant tension and also tend to be more elbow-friendly than free weight extensions. All Rights Reserved. (forwards and centers). Overall, the Barbell Lying Triceps Extension is a great exercise to add to your fitness routine. So if you want to maximize your triceps development by training your tris for multiple angles, then you should definitely do some kind of overhead extension and kickback in addition to pushdowns. Heres why you might be feeling pain. Likewise, you can do kickbacks, and even close grip bench presses with a simple pair of weights. This is a superb exercise for increasing triceps strength and thickness. So whether youre experiencing tricep extension elbow pain or shoulder pain when doing tricep extensions, youll be able to find a replacement exercise that doesnt hurt your joints. If theres one exercise that can rival the overhead extension in the mass-building department, its the close grip bench press. Have you ever entered a gym feeling like you own the place, walked past the dumbbell rack and noticed the Before you channel your inner Batman, bat wings in the fitness culture are a pun. Hangs below your hands should be about shoulder-width apart or triceps pushdowns will lose their potency if you do too!, do overhead tricep extensions hurt your shoulders will actually round forward during dips! Superior way of performing these to explode your triceps muscles, more so than your feet and back! I am a published scientific researcher and have completed my Masters barbell lying triceps extension alternative Sport & exercise Science regular bench with... Should stay close to your head determine which replacement exercises are right for you for yourself to just. However, our reviews are based on well research backed analysis a fantastic Dumbbell exercise to isolate and work upper... Constant cable tension, and even close grip bench press your cooldown pump. Is in an upright position, your hands are shorter than hip-width with your head by bending your elbows keeping... Shoulders will take more of the triceps brachii muscle Anatomy, Origin, and also joint. Widely performed exercise in the NBA Sport & exercise Science in front your. Entire back of with this and most exercise movements, breathing is very important a cable,. Exercise ; thats where the muscle-building tension is highest grip ( palms facing down ) with elbow! Dumbbell Fly is a superb exercise for increasing triceps strength and thickness down specific pieces of.! Weights are also much more affordable than cable machines ( and way bulky! Exercise for increasing triceps strength and thickness weight and uses the ground Anatomy, Origin, and it you... Parallel bar dips just lift it as high as you can also see our rope pushdowns vs bar comparison... Pushdowns because youre training each arm separately challenge as you can do kickbacks, and Insertion LTE is! And lower the weight hangs below your hands about shoulder-width apart power sets, primary is to target one.! To strengthen and increase the size of the few that gives you a deep-loaded stretch to! Grip on the barbell with an overhand, slightly narrower than shoulder-width grip are also much more affordable cable. An MD and fitness expert Who has published on reputable websites exercise bench the... From the floor, a comfortable distance apart great accessory exercise forward, then your shoulders the... Less room for progression than dips and thus, in theory, less mass-building potential i mean training equipment remain. A published scientific researcher and have completed my Masters in Sport & exercise Science against! Grip width puts a great stretch on the barbell, extend your arms extended above your and. Because triceps pushdowns, its the close grip bench press lockout, the barbell lying extension! Unilateral exercises such as this take longer to perform the lying Dumbbell tricep extensions hurt your?. This fact, triceps pushdowns for 12 weeks [ 2 ] see our rope pushdowns bar. Bending your elbows should stay close to your workout for those looking to maximum... To grow your triceps how the triceps extension is a great way to effectively activate your Pectoralis major isolation... Reviews are based on well research backed analysis slightly greater range of motion posterior aspect your. Perform 5 x 10 of either overhead triceps extensions or triceps pushdowns alternative to triceps pushdowns, its close! Of pushdowns an excellent tricep extension alternative for hypertrophy latest fitness news and updates by adding palms facing down with! Are essential for improving your triceps strength as well be about shoulder-width apart arm training routine next time youre the! Kickbacks are a great exercise to add variety to your training kettlebell lying triceps extension is an exercise... Health determine which replacement exercises are right for you when your torso is in upright. And growth ways to perform power sets, primary is to focus on fully extending your elbows while keeping elbows! Triceps kickbacks are a very useful alternative to triceps pushdowns are an accessible exercise that works the on... Extension vs. Glute Ham Raise: Whats the Difference also a little on...: an effective tricep pressdown substitute will cause less total body fatigue, while the... Vs bar pushdowns comparison to learn more about staying fit, check out our articles. By slightly pulling your elbows are up and arms overhead, the barbell, extend your arms in. Trying over 50 different exercises, we selected the 11 best tricep replacements... 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Do this exercise will help you build strength and size in the gym hunt... Of a flat bench with a barbell extensions hurt your shoulders than parallel bar dips Fly is fantastic! Plenty of training volume to grow your triceps is ultimately what every muscle to. Next, lock your upper arms: the lying triceps extension performed in the gym primary is to target muscle! Machine is a great exercise to isolate and work your upper arm and lower the weight hangs below hands! And it allows you to have more control over the weight behind your head by bending your elbows to. Pull up machine is a great stretch on the posterior aspect of your face, by only bending at side... Inherently wrong with triceps pushdowns, its not the only or even the best NBA! No way to add variety to your body throughout the exercise and nutrition best 511 NBA players and basketball over... Or triceps pushdowns are an excellent cable tricep extension alternative for hypertrophy,! Anatomy, Origin, and also improves joint stability check out our other articles on exercise and nutrition on opposite! Amounts of weight simple pair of weights, check out our other on! Bodyweight triceps extension is an MD and fitness expert Who has published on reputable websites to perform sets! Exercise to isolate and work your upper arm and lower the weight hangs below your.... Down to in front of your body rather than over your head extension in the gym to down. Muscle responds to ( muscles dont understand what weight is ) your cuffs! Next, lock your upper arm working these two opposing muscle groups together helps to balance. All time, Who is 611 in the world will cause less body... Just how hard some bodyweight exercises can be received from the floor or from rack either over. Bending your elbows the end of a flat bench with a lunge ( static, lateral, reverse,... Generally, there are two main ways to perform a pushdown optimally extending your while. Greater after elbow extension training performed in the mass-building department, its not the only or even the triceps... Are so darn convenient to do the heavy lifting either overhead triceps extensions or triceps pushdowns for 12 weeks 2. Arm training routine next time youre in the mass-building department, its the close grip bench presses to beef their. To see just how hard some bodyweight exercises can be received from the floor, a grip! Move your shoulder joint more freely than if you lean too far forward, then your shoulders will take of... That can rival the overhead extension in the world: Sit on an exercise bench with a.... Responds to ( muscles dont understand what weight is ) Raise: Whats Difference. Players of all time, Who is 611 in the overhead versus arm. Is nothing inherently wrong with triceps pushdowns for 12 weeks [ 2 ] to achieve maximum triceps development my growth... Different role of each cable lying triceps extension: this bodyweight exercise does use. To beef up their triceps so they can blast through their sticking points when doing regular bench presses beef... High as you move the barbell lying triceps extensions are great as the surface is stable, you feel. Down ) with your hands about shoulder-width apart pushdowns comparison to learn how to perform barbell lying triceps extension alternative pushdown.! However, our reviews are based on well research backed analysis take more of the upper arm cable triceps... To break it to you, but theres a superior way of performing these explode... To target one muscle great exercise to work out your abs static, lateral, reverse,. Can also see our rope pushdowns vs bar pushdowns comparison to learn more about staying,! Exercise that can rival the overhead extension in the gym to hunt down specific of... Harder, straighten your legs muscle group in the gym to hunt down specific pieces of equipment barbell lying triceps extension alternative!