Are you looking to build strong and toned upper arms but can’t access a cable machine for Tricep pushdowns? I wouldnt worry if you are in this position. I have never used a cable machine in my life, and I think I can say that I have still build some good Triceps.

This comprehensive guide will provide you with a list of the 8 best Tricep Pushdown Alternatives that you can easily perform at home or in your local gym. Incorporating these alternative exercises into your training program will help you target the triceps brachii, the primary muscle group in the back of your arm, and improve your overall upper body strength. Don’t be discouraged by a lack of equipment as there are always alternatives.

Why Tricep Strength Matters

The triceps muscle is a vital component of upper arm strength and aesthetics. It consists of three heads: the long head, medial head, and lateral head. Together, they contribute to elbow extension and shoulder joint stability. 

By focusing on these muscles, you’ll not only enhance your arm’s appearance but also improve your performance in compound movements, such as the bench press, overhead press, and even pull-ups.

In simple terms, you want to hit all three parts of your tricep to maximise its appearance, and to also help you to experience some of the other benefits.

8 Best Tricep Pushdown Alternatives for a Killer Triceps Workout

Incorporating a variety of tricep exercises will ensure that you target all three heads of the triceps, providing a balanced and effective workout. Below, we’ll go over the benefits, starting position, execution, and variations for each of the 8 best tricep pushdown alternatives to help you build strong, toned triceps:

1. Close Grip Bench Press

Benefits: This compound movement is a great alternative to the tricep pushdown, targeting not only the triceps but also the chest muscles and secondary muscle groups, such as the shoulders and core.

Starting Position: Lie on a flat bench, feet flat on the ground. Using an overhand grip, place your hands slightly narrower than shoulder-width apart on the straight bar.

Execution: Maintain proper form by keeping your shoulder blades squeezed together and lowering the bar to your chest before pressing back up to the starting position. Ensure a full range of motion for maximum muscle activation.

Variations: You can perform the close-grip bench press with an EZ bar or dumbbells, adjusting the grip width to target different parts of the triceps.

2. Diamond Push-Ups

Benefits: This bodyweight exercise is perfect for targeting the triceps without any equipment, building upper body strength and endurance.

Starting Position: Get into a standard push-up position with your hands close together on the ground, forming a diamond shape with your fingers.

Execution: Lower your body by bending your elbows, keeping your body in a straight line, and then push back up to the starting position. Be sure to maintain good form by engaging your core and not letting your hips sag.

Variations: For a less challenging version, perform the diamond push-ups on your knees, or elevate your hands on a step or bench for added difficulty.

3. Skull Crushers

Benefits: Skull crushers are an isolation exercise that specifically targets the long head of the triceps, helping to increase muscle mass and strength.

Starting Position: Lie on a flat bench with your feet flat on the ground. Hold a straight bar or EZ bar with an overhand grip, hands shoulder-width apart, and arms fully extended above your chest.

Execution: Lower the bar towards your forehead by bending your elbows while keeping your upper arms stationary. Reverse the movement by extending your elbows to return to the starting position. Maintain control throughout the movement to avoid injury.

Variations: Skull crushers can be performed using dumbbells or a resistance band, with each variation providing a unique stimulus to the triceps muscle.

4. Tricep Kickbacks

Benefits: Tricep kickbacks are an effective isolation exercise that targets the lateral head of the triceps, improving muscle definition and overall arm aesthetics.

Starting Position: Hold a dumbbell in one hand and assume a bent-over position with your opposite knee and hand resting on a bench for support. Keep your upper arm parallel to the floor and your elbow bent at a 90-degree angle.

Execution: Extend your arm backward until it is fully extended, squeezing the triceps at the top of the movement. Slowly return to the starting position, maintaining constant tension on the triceps. Repeat on the other arm.

Variations: You can perform tricep kickbacks using a resistance band or a cable machine with a single handle attachment for a different muscle stimulus.

5. Resistance Band Tricep Pushdown

Benefits: The resistance band tricep pushdown is an excellent alternative for those without access to a cable machine, providing constant tension throughout the movement and allowing for easy progression by changing the band’s resistance level.

Starting Position: Attach a resistance band to a high anchor point, such as a door anchor or pull-up bar. Stand facing the anchor point and grasp the ends of the band with an overhand grip, elbows bent and tucked close to your body.

Execution: Keeping your upper arms stationary, extend your elbows and push the band down until your arms are fully extended. Slowly return to the starting position, maintaining control and tension on the triceps.

Variations: Try using a rope handle or underhand grip for a different stimulus, or perform the exercise in a kneeling position for added core engagement.

6. Overhead Tricep Extension

Benefits: Overhead tricep extensions effectively target the long head of the triceps and provide a stretch through the entire muscle, promoting increased muscle mass and strength.

Starting Position: Stand or sit with your back straight, holding a dumbbell or EZ bar with both hands above your head, elbows close to your ears.

Execution: Lower the weight behind your head by bending your elbows, keeping your upper arms stationary. Extend your elbows and return to the starting position, maintaining control throughout the movement.

Variations: Overhead extensions can be performed with a single dumbbell, resistance band, or cable machine for varying resistance and muscle activation.

7. Parallel Bar Dips

Benefits: Parallel bar dips are a compound exercise that targets the triceps, chest, and shoulders, providing an efficient upper body workout.

Starting Position: Position yourself between parallel bars with your arms fully extended and your body elevated off the ground.

Execution: Lower your body by bending your elbows, keeping them close to your sides. Push yourself back up to the starting position, fully extending your arms. Be sure to maintain proper form and a full range of motion for maximum effectiveness.

Variations: For an added challenge, try weighted dips using a dip belt or weight vest. If you are unable to perform standard dips, try bench dips as a beginner-friendly alternative.

8. Bodyweight Skull Crusher

Benefits: This exercise is a fantastic alternative to traditional skull crushers, providing an intense tricep workout without the need for weights.

Starting Position: Position yourself in front of a sturdy horizontal bar, such as a Smith machine or secured barbell. Hold the bar with an overhand grip, arms fully extended, and feet placed shoulder-width apart.

Execution: Lower your forehead towards the bar by bending your elbows, maintaining a tight core and straight body. Push yourself back to the starting position by extending your elbows, focusing on activating your triceps.

Variations: Adjust the height of the bar to modify the difficulty of the exercise or try performing it with a TRX suspension trainer for an added stability challenge.

Conclusion

Incorporating these tricep pushdown alternatives into your workout routine will help you build strong, defined triceps while targeting all three heads of the muscle. 

As always, ensuring proper form, using a variety of exercises, and progressively increasing resistance, are all the most important things, and by doing them, you will optimize your triceps workout for the best results. 

Whether you’re training at home or in the gym, these exercises provide an effective and versatile approach to improving your upper body strength and muscle mass. Try some of them out, and play around with them until you find exercises that you enjoy doing, and that also yield good results.