No Cable Machine? Try These 10 Tricep Pushdown Alternatives

Looking to enhance your tricep training? Tricep pushdowns are a staple, but these ten alternatives provide powerful ways to target your triceps for strength and definition.

From bodyweight moves like diamond push-ups and dips to equipment-based exercises like skull crushers and overhead extensions, each option is designed to activate the triceps brachii while engaging stabilizing muscles for a well-rounded upper-body workout.

Whether you’re at the gym or training at home, these alternatives offer the versatility and effectiveness needed to maximize your tricep gains.

10 Tricep Pushdown Alternatives

Are you ready to improve muscle definition and strength in your upper body in your tricep workouts? These tricep pushdown alternatives target the triceps and other muscles to enhance strength and muscle size. 

Barbell Overhead Tricep Extension

The barbell overhead tricep extension is a variation of the overhead tricep extension. It uses a barbell to help improve grip strength with heavier loads, which may be difficult with dumbbells. This exercise utilizes other muscles to aid stability, like the abdominals, to maintain a straight back and prevent tipping over.  

As an isolation exercise, the barbell overhead tricep extension specifically focuses on activating the triceps brachii. This is productive for producing muscle growth and strength gain in this exact muscle group. 

How To Do

1. Prepare a barbell at a curling or bench press station. You may need to set up a flat bench by the rack. 
2. Adjust the weight of the barbell to accommodate your goals. 
3. Grasp the barbell in an overhand grip.
4. Position your hands about shoulder-width apart. 
5. Pick up the barbell and sit on the bench. 
6. Maintain a straight back and neutral spine.
7. Lift the bar above your head until both arms are extended. This is your starting position.
8. Inhale and slowly lower the barbell down.
9. Stop when the elbows form a 90-degree angle.
10. Exhale and drive the barbell until both arms are straight above you.
11. You should be back in the starting position.
12. Repeat for desired reps and sets. 

Tips

• Use an appropriate load, keeping in mind that this exercise does not require heavy weights. Focus on increasing muscle engagement by starting with lighter weights and building up as strength grows. 
• Don’t straighten the arms completely at the top of the movement. Keeping a slight bend in the elbow will provide continuous tension in the triceps to enhance engagement. 

Optimal Sets And Reps

Dumbbell Skull Crusher

The dumbbell skull crusher is a top option for triceps workouts with dumbbells because it is effective as an isolation exercise. This means that this exercise specifically aims to engage the triceps brachii over every other muscle. Isolation exercises are used to improve muscle engagement in certain muscle groups and address muscle weakness or definition concerns. 

This exercise can be performed at home or the gym as an alternative to the tricep pushdown. All you need is a set of dumbbells and a flat surface like the floor or a bench. 

How To Do

1. Grab two dumbbells off the weight rack. 
2. Find a flat bench. 
3. Lie down on the bench with your feet flat on the ground. 
4. Shift your hand position into a neutral grip with palms facing each other. 
5. Position both arms above your head with arms straight. This is your starting position. 
6. Inhale and bend at the elbows to lower the dumbbells. 
7. Stop when the weights are on both sides of your head.
8. Exhale and drive the dumbbells back up so both arms are extended overhead. 
9. You should be back in the starting position.
10. Repeat for desired reps and sets. 

Tips

• A helpful visual cue for this exercise is to imagine banging a door with your fists. Draw the arm back, bend at the elbow, and drive the hand forward.
• Remove any motion in the body other than from the elbow down of the working arm. In this exercise, only the forearms and dumbbells should be moving to enable more engagement. 

Optimal Sets And Reps

Barbell Close-Grip Bench Press

The barbell close-grip bench press is a compound exercise, utilizing multiple muscle groups and joints to perform the movement pattern. Compound exercises are useful for increasing muscular engagement to promote muscle growth and strength gain. One of the tricep pushdown alternatives, this exercise utilizes the triceps brachii, pectoralis major, and deltoids. 

This exercise is a great selection for a tricep barbell workout. As a variation of the traditional bench press, it utilizes a close-grip hand position to encourage greater tricep engagement. Its activation of multiple muscle groups encourages improvements in upper body strength that can help enhance explosive arm actions. 

How To Do

1. Locate an available bench press station. 
2. Add or remove weight on the barbell to an appropriate weight for you and your goals. 
3. Lie down on the bench with your feet flat on the floor. 
4. Adjust your position to be at eye level below the bar. 
5. Grasp the bar in an overhand grip inside shoulder-width. 
6. Drive your feet into the ground and press your body onto the bench. 
7. Inhale to engage the abdominals.
8. Remove the barbell from the rack. Keep your arms extended, holding the barbell straight above you. This is the starting position. 
9. Exhale.
10. Inhale and slowly lower the weight. 
11. Stop when the bar touches your chest. 
12. Exhale and press the barbell up in a straight line. 
13. You should now be back to the starting position.
14. Repeat for desired reps and sets. 

Tips 

• Refrain from bouncing the barbell off your chest. There are a few reasons this is frowned upon. The first is that this can injure the sternum. Second, this action is considered cheating, as momentum is used to lift the weight.
• Keep the feet flat on the floor and hips pressed into the bench. If the hips come off the bench, which is improper form, you are lifting too heavy. 

Optimal Sets And Reps

Diamond Push-Up

The diamond push-up is a variation of the traditional push-up. It is a bodyweight exercise that uses a narrow diamond-hand position to emphasize upper-body muscle engagement. Different muscle groups are activated, including the triceps, trapezius, pectoralis major, and deltoids. 

The many push-up variations are considered functional exercises as they can enhance upper and lower body strength. This is productive for many reasons, like aiding in daily functions, improving mobility, and reducing injury risk. It can also improve muscular endurance to decrease muscular fatigue to improve performance in daily and athletic activities. 

How To Do

1. Locate a flat space to perform the exercise. 
2. Enter a high-plank position with your hands underneath your shoulders. 
3. Maintain a straight back and neutral spine. 
4. Engage the core to help with balance and stability. 
5. Place your hands beneath the center of your chest.
6. Shape your hands into a diamond with your fingers. This is your starting position. 
7. Inhale and lower down to the floor.
8. Stop when your chest is right above your hands. 
9. Exhale and push your body up until both arms are extended.
10. You should now be back in the starting position.
11. Repeat for desired reps and sets. 

Tips 

• If the diamond push-up is too difficult for you, consider regressions of the exercise. One option is to move down onto your knees. Another is to utilize an elevated surface like a stable bench, table, chair, or countertop for an incline version. 
• Mind proper form by keeping the elbows tucked in. Do not allow the elbows to flare out. Instead, think of driving the elbows back behind you. 

Optimal Sets And Reps

Triceps Dip

Triceps dips are one of the most effective tricep pushdown alternatives. This isolation exercise primarily targets the triceps brachii while also engaging muscles like the anterior deltoids and pectorals. 

Lifters can benefit from incorporating this exercise into their training routine as it effectively activates the triceps brachii. Exercising the triceps will increase strength and promote hypertrophy to improve functionality and establish better muscle definition. Maintaining muscle strength and health is crucial for reducing injury risk and stabilizing the joints for functional movements. 

How To Do

1. Locate a dip station setup. 
2. Face the station while standing.
3. Grip the parallel dip bars. If the bars are adjustable, set them to shoulder-width apart. 
4. Lift your body off the ground. 
5. Hold your body up by straightening your arms 
6. Inhale and slowly dip your body down by bending at the elbow. 
7. Exhale and press your hands into the bars to straighten the arms to drive back up. 
8. Repeat for desired reps and sets. 

Tips

• Do not lean forward or cross your legs, as this will reduce tension on the triceps. 
• Avoid locking your arms at the top of the movement. Keep a slight bend in the elbows to help maintain tension in the triceps. 

Optimal Sets And Reps

Tricep Dumbbell Kickback

The tricep dumbbell kickback is an isolation exercise that emphasizes the engagement of the triceps brachii. Although it primarily works the triceps, it does incorporate secondary muscles to aid stability and movement, like the posterior deltoids. 

There are a few variations of the tricep dumbbell kickback. This single-side variation is a unilateral exercise to train one side of the body. Unilateral exercises are frequently used to correct any muscular imbalances or weaknesses between the two sides of the body. 

How To Do

1. Pick out a flat bench for the exercise.
2. Grab one dumbbell from the weight rack. 
3. Stand on the left side of the bench.
4. Position your right knee under the hip and your right hand under the shoulder on the bench for balance. 
5. Maintain a neutral spine and straight back. 
6. Grasp the dumbbell in your left hand using a neutral grip with your palm facing you. 
7. Tuck your left arm to your side.
8. Bend at the elbow to form a 90-degree angle with the forearm and upper arm. This will be the starting position.
9. Restrict movement so that only the forearm and dumbbell move. Keep the elbow tucked to your side throughout the exercise.
10. Drive the dumbbell behind you until the left arm is completely extended.
11. Pause and squeeze the triceps.
12. Slowly lower to return to the starting position.
13. Repeat for desired reps and sets. 

Tips 

• Avoid swinging the arm while performing the tricep dumbbell kickback. Focus on slowing down and controlling the motion. Pausing at the bottom of the movement can help prevent the arm from naturally swinging back up. 
• In exercise, it is crucial to emphasize the mind-to-muscle connection, as this can improve muscle engagement and progress. Practice intentionality, focusing on using the triceps to establish and control movement. 

Optimal Sets And Reps

Resistance Band Tricep Pushdown

The resistance band tricep pushdown is one of the best tricep pushdown alternatives as it is the most similar. This variation works the triceps brachii and uses secondary muscles in the abdominals, back, and shoulders to aid balance. 

This exercise can be performed at home or the gym. It only requires a large resistance band and a high space to attach the band. Lifters can jam the band in the door space and close the door or attach it to a squat rack. 

How To Do

1. Find an available squat rack.
2. Stand underneath the cross-bar. 
3. Create a slip knot with the resistance band, attaching it to the bar. 
4. Grasp the end of the band in a neutral grip with palms facing each other. 
5. Pull your elbows down, tucking them into your sides. 
6. Set your feet shoulder-width apart. 
7. Position your hands at chest height. This is your starting position. 
8. Inhale and engage the core.
9. Exhale and extend the elbows to push the band down until the arms are straight. 
10. Pause at the bottom of the movement.
11. Inhale and return to the starting position. 
12. Repeat for desired reps and sets. 

Tips 

• Focus on your breathing technique, as this can impact your lifting capacity. Exhale on the concentric (lifting) to create rigidity in the torso to protect the spine. Inhale on the eccentric (lowering) to feed oxygen to the muscles. 
• Refrain from excess movement outside of the elbow down to the hands. It is the only area that should be moving in the resistance band tricep pushdown. This ensures better engagement of the triceps and protects from injury. 

Optimal Sets And Reps

Overhead Cable Tricep Extension

The overhead cable tricep extension is an upper-body exercise focused on activating the triceps brachii. It is an isolation exercise designed to specifically target this muscle group to encourage improvements in muscle mass and strength. 

Inserting this exercise into your workouts is beneficial. It enhances muscle definition by stimulating muscle growth to create an aesthetic physique. For lifters wanting to dedicate more time and focus on this particular muscle group, this exercise supports these endeavors. 

How To Do

1. Find an available cable pulley machine. 
2. Attach a rope attachment to the pulley. 
3. Set the height of the pulley to the lowest setting. 
4. Clasp the ends of the rope attachment in both hands in an overhand grip. 
5. Position the pulley overhead with arms extended. 
6. Turn around to face away from the pulley machine. 
7. Stand with feet shoulder-width apart. This is your starting position.
8. Inhale and bend at the elbows to lower the rope to the upper back. 
9. Exhale and straighten the arms to return to the starting position. 
10. Repeat for desired reps and sets. 

Tips

• Eliminate any movement in the upper arm while performing the overhead cable tricep extension. The only motion that should occur is from the elbow to the hands in the lower arm. This ensures that the triceps are properly engaged to produce arm movement during the extension. 
• Do not flare the elbows out to the sides. Ensure that your elbows remain in the same position throughout the exercise, driving forward if necessary. 

Optimal Sets And Reps

Dumbbell Standing Single-Arm Tricep Kickback

Dumbbell standing single-arm tricep kickbacks are another one of the top tricep pushdown alternatives. This isolation exercise is also a unilateral movement, dedicating its attention to activating the triceps brachii. Unilateral and isolation exercises address muscular imbalances or weaknesses in a muscle group on each side of the body. 

Although the triceps brachii are the primary muscles worked in this exercise, other muscles are activated. The bent-over position engages muscles in the core, quads, and glutes to maintain balance and stability throughout the exercise. 

How To Do

1. Grab one dumbbell from the weight rack. 
2. Enter a split stance with one foot forward and the other back. 
3. Shift your grip in the working hand to a neutral grip with your palm facing you. 
4. Place a slight bend in the knees and hinge forward at the hips.
5. Maintain a neutral back. 
6. Engage the core for stability. 
7. Bend your working arm in a 90-degree angle with the upper arm parallel to the floor. This is your starting position. 
8. Exhale and drive the working arm back until the arm is straight.
9. Pause and squeeze the tricep.
10. Inhale and slowly return to the starting position.
11. Repeat for desired reps and sets. Switch sides. 

Tips 

• Keep your elbow tucked to your side. Do not allow it to flare out. If it continues to flare out, you may be lifting too heavy. 
• Refrain from swinging the arm. This detracts from proper muscle engagement of the triceps. Instead, slow down the movement to increase tension in the triceps brachii. 

Optimal Sets And Reps

Tricep Dip On Bench

The tricep dip on bench is a variation of the traditional tricep dip that can be performed easily at your gym. The focus of the exercise is the activation of the triceps brachii. It does utilize other secondary muscles like the anterior deltoids and pectorals. 

This is one of the tricep pushdown alternatives that is easy for beginners to perform as it is a bodyweight exercise. It is an easy modification for lifters who don’t have access to weight equipment in a busy gym. Tricep dips can be performed with a chair or on the floor, depending on access. 

How To Do

1. Find a flat bench that is stable. It should not wobble or lift off the ground. 
2. Sit on the edge of the bench.
3. Place your palms flat on the surface by your hips. 
4. Press down into the surface with your palms to lift your butt. 
5. Move your butt over the edge of the bench. Your arms should be straight. This is your starting position. 
6. Inhale and bend your elbows, allowing them to drive back as you lower your body almost to the floor. 
7. Exhale and engage the triceps to pull your body up until both arms are fully extended.
8. You should be back to the starting position now. 
9. Repeat for desired reps and sets. 

Tips 

• Control the movement in the exercise. Although the tricep dip on bench equipment is a bodyweight exercise, slowing the movement can increase tension in the triceps. 
• If you’re limited on bench options and the only one you can find is wobbly, try weighing down the bench. Place weights, like dumbbells or plates, on the legs. Test to see if it helps before attempting tricep dips on the bench. 

Optimal Sets And Reps

Anatomy Of The Triceps

The triceps brachii is a muscle located in the back of the upper arm. It comprises three heads: the lateral, medial, and long heads. Each head performs important body functions, like producing arm movement and stabilizing joints. 

The triceps lateral head’s main function is straightening the arm. The triceps medial head is active in all types of elbow extensions, such as forearm extensions at the elbow joint. The largest of these is the triceps long head, attached to the scapula, to enable arm adduction and extension. 

Arm extension is when the arm moves backward from the body’s position. When the arm moves toward the body’s midline, this is called arm adduction. The triceps long head also contributes the most to elbow extension at shoulder elevation compared to the other heads. 

The triceps are used daily to perform various tasks like opening and closing doors or changing clothes. Strengthening the triceps using exercises like these tricep pushdown alternatives is productive for supporting health and functionality in this muscle. It can positively affect performance in athletic and daily activities and reduce injury risk. 

Triceps Lateral Heads

Muscles located on the back of your arm between your shoulder and elbow.

Triceps Medial Heads

Small muscles located at the back of your arms. Deep to the triceps long heads between the shoulder and elbow.

Triceps Long Heads

Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.

Benefits Of Tricep Pushdown Alternatives

Builds Strength

Using exercise to build strength is one of the many common goals for lifters, like fat loss or muscle growth. Increasing strength can produce many outstanding health and fitness benefits, like improved lean body mass. 

These suggested tricep pushdown alternatives can effectively produce improvements in strength in upper body muscles like the triceps. Exercises like the tricep dip can be performed at home or when traveling as it requires little to no equipment. Alternatives like the barbell overhead tricep extension can stimulate muscle growth and strength gain in the upper body. 

Tones Muscles

Proper exercise and diet combined can produce excellent progress in muscle tone for an aesthetic appearance. These tricep pushdown alternatives mainly target the triceps, but some are compound exercises. This means they incorporate multiple muscle groups, encouraging muscle growth by engaging more muscles in the exercise. 

Certain variables can determine the quality of progress for obtaining the desired muscle tone. For example, if a lifter’s body fat percentage is too high, it can hide muscle underneath the fat. This can prevent lifters from reaping the benefits of their efforts in muscle definition. 

Lifters with lower body fat percentages will notice more as muscle growth and definition are easier to witness. It is common for lifters to enter a cutting or bulking phase to decrease body fat and increase muscle mass. This is helpful in improving the quality of muscle tone and definition. 

Improves Physique

Did you know that almost one-third of adults worldwide are physically inactive? This number is expected to rise by 5% by 2030. Physical inactivity is linked to many concerns, including diseases like hypertension, poor body image, and psychological distress. 

Many exercise to combat or deter these concerns and improve their mental and physical health. Establishing a training routine can promote hypertrophy to improve muscle definition and instigate fat loss for an improved physique. These tricep pushdown alternatives are a way to improve upper body muscle definition to reach your aesthetic goals. 

Expert Training Tips

Form and technique can make or break your results in and out of the gym. If done properly, it can enhance your progress, but if done incorrectly, it can increase injury risk and affect results. These expert training tips can help you improve form and technique, reduce injury risk, and enhance progress: 

• Always start your workouts with a warm-up, compound lifts, and isolation exercises. Compound lifts utilize multiple muscle groups and require more energy to perform. Perform these lifts first when energy stores are at their highest to get the most out of your training. 
• Before exercising, it is crucial to perform warm-ups to prepare the body for your lifts. You need to warm up the joints and muscles to reduce the risk of injury from a tight joint or muscle.