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10 Best Triceps Pushdown Alternative Exercises to Do at Home

Updated by Rich

Tricep Pushdown Alternatives – Introduction

What are the best tricep pushdown alternative exercises you can do at home?

The pushdown is probably the most popular triceps exercise.

Performed with a cable machine and a straight, V-shaped, or rope handle, this exercise does a great job of targeting the muscles on the back of your upper arm. 

Triceps pushdowns are easy to learn, great for muscle-building drop sets, and provide a great pump. 

But what if you train at home and don’t have a cable machine?

Does this mean you won’t be able to build the triceps of your dreams? 

Not so fast! 

The good news is that there are plenty of triceps exercises you can do at home. 

We reveal the best triceps pushdown alternatives for home exercisers.

Some are bodyweight exercises, and others use dumbbells or resistance bands.

Regardless of what equipment you’ve got, you can still train your triceps. 

Table of Contents

What Muscle Groups Do Triceps Pushdowns Use?

The triceps brachii also known as triceps muscles are located on the back of your upper arms.

They are commonly referred to as the triceps for short.

The triceps have three separate parts, called heads.

Triceps Brachii

These three tricep heads are:

  1. The long head of the triceps
  2. The lateral head, and
  3. The medial head

Triceps Brachii

triceps pushdown muscles worked triceps image credit myprotein
Triceps pushdown muscles worked – Image Credit MyProtein

While many exercisers think that the biceps, possibly the most famous muscle in the world, make up the bulk of your arm girth.

That is not the case.

Interestingly enough, the biceps only contribute approximately thirty percent of your upper arm mass, while the triceps account for approximately fifty-five percent.

The triceps are your primary muscle group for elbow extension as well as extending your shoulders.

Tricep pushdowns are very triceps-centric and are a great isolation exercise for building triceps strength and muscle mass.

List of Triceps Pushdown Alternatives

No triceps pushdown machine?

No problem!

Build your best arms ever with these triceps pushdown alternatives! 

  1. Resistance band triceps pushdown
  2. Dumbbell tricep kickback
  3. Overhead triceps extension with dumbbells (aka French Press)
  4. Supine dumbbell triceps extensions ( aka Skull Crushers)
  5. Diamond push-ups (aka Triangle push-ups)
  6. Bench dips
  7. Parallel bar dips
  8. Bodyweight skull crusher
  9. Isometric triceps pushdown
  10. Close grip bench press

Alternative Tricep Pushdown Exercise Descriptions

#1. Resistance band triceps pushdowns 

Do you have a resistance band?

If so, you can replicate cable triceps pushdowns at home.

All you need is a suitable overhead anchor.

Alternatively, you can tie a knot in your band and shut it on the top of a door.

Some resistance band sets also come with anchors to save you from having to tie knots in your bands. 

How to do it: 

  1. Attach your resistance band to an appropriate overhead anchor point.
  2. Ensure that the band won’t unexpectedly come loose. 
  3. Stand below the anchor and grab the band.
  4. Pull your elbows down and into your sides. 
  5. Brace your abs and pull your shoulders down and back. 
  6. Extend your arms and push your hands down to your thighs. 
  7. Bend your arms and repeat. 
  8. You can also do this exercise using one arm at a time.
  9. This may be useful if your band isn’t very strong. 

#2. Overhead dumbbell triceps extensions 

All you need for this exercise is a single dumbbell.

As well as being an effective triceps builder, this exercise will also improve your shoulder mobility.

You can do overhead dumbbell triceps extensions seated or standing as preferred. 

How to do it: 

  1. Hold a single dumbbell in both hands.
  2. Raise the weight above your head, so your upper arms are next to your ears. 
  3. Bend your elbows and lower the dumbbell down behind your head. 
  4. Extend your arms and repeat. 
  5. You can also do this exercise using one arm at a time or using a resistance band. 

#3. Supine dumbbell tricep extensions 

The gym name for this exercise is skull crushers.

That’s because you could hit yourself on the head if you do them wrong.

Needless to say, that is NOT recommended!

However, provided you are careful, this is a very effective exercise for your triceps and a great alternative to triceps pushdowns. 

How to do it: 

  1. Lie on your back on a flat exercise bench with a dumbbell in each hand.
  2. Press and hold the dumbbells up so your arms are straight and your palms face inward. 
  3. Keeping your upper arms stationary, bend your elbows and lower the dumbbells down to the sides of your head. 
  4. Extend your arms and repeat. 
  5. You can also do this exercise using a barbell or lying on the floor if you don’t have an exercise bench. 

#4. Triceps kickback

The key to getting a good workout from triceps dumbbell kickbacks is using light weights and doing each rep slowly and deliberately.

If you go too heavy, you’ll end up swinging the weight to complete your reps, which takes work away from the target muscle.

So, use a light to medium weight to get more from this terrific triceps trainer!

How to do it: 

  1. Hold a dumbbell in one hand. 
  2. Lean forward and place your free hand on a knee-high bench. Your back should be flat and your knees slightly bent. 
  3. Bend your arm and pull your elbow up and into your side. Your arm should be bent to 90 degrees. 
  4. Keeping your upper arm close to your side, extend your elbow and push the weight back and up toward your hip. 
  5. Return to the starting position and repeat. 
  6. Do the same number of reps on both arms. 
  7. You can also do this exercise with a resistance band fixed to a low anchor point. 

Overhead & Supine Extensions + Kickbacks – NO BENCH – MIDASMVMT

#5. Diamond push-ups 

You don’t actually need any equipment to build your triceps.

That’s good news if you are a workout minimalist or prefer calisthenic workouts.

This push-up variation puts more stress on your triceps than other push-ups, and it’s pretty challenging.

But if you want to beef up and strengthen your triceps at home, this exercise is an excellent choice. 

How to do it:

  1. Kneel down and place your hands on the floor so your thumbs and first fingers touch.
  2. They should form a triangle or diamond shape. 
  3. Walk your feet out and back until your body is straight.
  4. Brace your abs and contract your legs and glutes. 
  5. Bend your elbows and lower your chest to the backs of your hands.
  6. Keep your upper arms close to your sides. 
  7. Extend your arms and repeat. 
  8. You can also do this exercise while resting on your knees, making it considerably easier. 

100 Pushups a Day – Including Diamond Push-ups – Chris Heria

#6. Bench dips 

Bench dips are another bodyweight triceps exercise.

However, there is less weight on your arms, which may make this exercise more appealing for beginners.

On the downside, bench dips can be hard on the shoulders, so skip this one if it bothers your joints. 

How to do it: 

  1. Sit on an exercise bench with your legs bent and feet flat on the floor. 
  2. Place your hands on the bench with your fingers pointing forward and about shoulder-width apart.
  3. Straighten your arms and lift your butt off the bench. 
  4. Take 1-2 small steps forward, so your butt is in front of the bench. 
  5. Bend your arms and lower your butt down toward the floor.
  6. Bend your elbows to around 90 degrees. 
  7. Push yourself back up and repeat. 
  8. The further you extend your legs in front of you, the more weight you put on your hands, and the more challenging this exercise becomes. 

#7. Parallel bar dips 

If bench dips no longer provide your triceps with much of a challenge, you are probably ready for parallel bar dips.

However, you WILL need something like a power tower to do this exercise.

But, if you are strong enough to do them, dips are one of the best triceps builders around. 

How to do it:

  1. Place your hands on the parallel handles with your palms facing inward.
  2. Climb up and support your weight on straight but not locked elbows.
  3. Bend your legs and cross your feet. 
  4. Bend your elbows and lower your chest down between your hands.
  5. Bend your elbows to at least 90 degrees. 
  6. Push yourself back up and repeat. 
  7. You can also do this exercise while wearing a weighted vest or using gymnastic rings.
  8. Both options make dips considerably more demanding. 

#8. Bodyweight skull crusher 

This is arguably one of the most challenging bodyweight tricep exercises around.

But, if you have strong triceps and looking to get even stronger, this could be the exercise you’ve been waiting for.

However, it can be tough on your elbows and shoulders, so only attempt this exercise if you are advanced enough to do it correctly. 

How to do it: 

  1. Place your hands on an exercise bench about shoulder-width apart. 
  2. Walk your feet back and into the push-up position with your knees, hips, and body straight.
  3. Then, move your feet a bit further back so your shoulders are behind your hands. 
  4. Brace your core and pull your shoulders down and back.
  5. Your elbows should be pointing down toward the floor and not flared out. 
  6. With your body straight, bend your arms and lower your head toward your hands.
  7. Your upper arms should remain stationary, and your elbows should be the only joints moving. 
  8. Extend your arms and push yourself back up to the starting position.
  9. Use a higher platform to take the weight off your arms and make this exercise less demanding.
  10. Reduce the height as you get stronger. 

Bodyweight skull crusher on the floor – The Fitness Maverick

#9. Isometric triceps pushdown

All you need to do this exercise is a long towel or yoga strap.

While you won’t be moving your arms, you’ll still be generating a lot of tension, making this an effective if unconventional strength and muscle builder. 

How to do it: 

  1. Loop a towel over an overhead beam or bar.
  2. You could also use a tree branch. 
  3. Grip the ends of the towel, so your arms are bent to around 90 degrees.
  4. Your hands should be neutral, i.e., facing inward. 
  5. Brace your abs and push your shoulders down and back. 
  6. Attempt to push your hands down against the resistance offered by the towel.
  7. Your arms should not move, but you should still try to extend your elbows.
  8. Don’t hold your breath! 
  9. Continue pushing as hard as possible for 10-20 seconds. 
  10. Relax, rest a moment, and repeat. 
  11. Move your hands up and down to work your triceps from different angles. 

#10. Close-grip bench press

The close-grip bench press is a classic exercise that has been used by powerlifters, weightlifters, and bodybuilders for many years.

This exercise not only strengthens your triceps, but your chest muscles and front deltoids as well, while also helping to improve overall core strength.

While many exercisers use a barbell, dumbbell close-grip bench presses may put less strain on your wrists and shoulders.

How to do it:

  1. Lie down on a flat weight bench with a dumbbell in each hand.
  2. Use a neutral grip, meaning your palms facing each other, to hold the dumbbells.
  3. Keep the dumbbells squeezed together on your chest.
  4. Press the weights over your chest while maintaining the tension by continuing to press the dumbbells together. 
  5. Lower the weights to your chest and repeat.
  6. The harder you squeeze the dumbbells together, the more productive this exercise will be.

How to do a Dumbbell Close Grip Bench Press – Brad Gouthro

Best Tricep Pushdown Alternatives – Closing Thoughts 

Not having access to a gym can feel limiting, but it doesn’t have to be.

In fact, armed with some adjustable dumbbells and a couple of resistance bands, you have everything you need to get fit and strong in your home gym. 

You can even get a great workout with just your body weight. 

Consistency and hard work are much more important than having lots of training equipment, so commit to the process, and you can build muscle and strength at home. 

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About The Author

Rich Hashimashi AuthorRich is a NASM-CPT (Certified Personal Trainer), Integrative Nutrition Health Coach and the author of Crossing the Bridge From Depression to Life. At the age of 55, he lost 75 pounds in 6 months, and discovered if you transform your body, you can change your life. You can read about his story here and send Rich a message here.

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