ActiveWorkoutsFive exercises that are better than tricep pushdowns for building serious arm sizeIt’s time to focus on the long head of the tricepsWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
ActiveWorkoutsFive exercises that are better than tricep pushdowns for building serious arm sizeIt’s time to focus on the long head of the tricepsWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
It’s time to focus on the long head of the triceps
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: Getty Images)
(Image credit: Getty Images)
We have more triceps than biceps (they actually make up two thirds of your overall arm). So, if you’re serious about building well rounded arms, you really can’t neglect them.
One tricep exercise you’re guaranteed to see going down on the gym floor is the tricep pushdown with the cable machine. And, rightly so, it’s great for smoking the triceps (particularly the lateral and medial head) and is easier on the elbow joint. But, if size and strength is your goal then you need to pay attention to the long head of the tricep, the largest of the three muscles.
There’s a ton of alternative tricep exercises though which are not only easier to execute, but target that all-important long head. Here’s our five favourites…
1. Dumbbell kickbacks
(Image credit: Shutterstock)
(Image credit: Shutterstock)
The dumbbell kickback targets all three heads of the tricep, with the main focus on the lateral head (located on the outside of the upper arm), similar to tricep pushdowns. However, unlike pushdowns, dumbbell kickbacks are a unilateral exercise where you work each arm individually. This makes it great at eliminating any strength imbalances in your triceps, which aren’t as easy to spot with the pushdown. It’s very beginner-friendly too. Just don’t ego lift here.
2. Lying tricep extension
(Image credit: Getty Images)
(Image credit: Getty Images)
Strength coachJeff Cavelier, founder of Athlean X, actually dubs the lying tricep extension as ‘the best of the best’ when it comes to building overall strength and size in the triceps. It hits all three tricep muscles but, what makes this exercise standout from the crowd, is it allows a greater stretch to the long head of the triceps. Whether you perform it with an EZ bar orpair of dumbbells, you’ll still reap the same benefits. Plus, it puts less strain on your wrists and is more shoulder friendly – tick!
3. Close grip bench press
(Image credit: Shutterstock)
(Image credit: Shutterstock)
This is a more advanced exercise and probably not one that beginners should start with. It’s a variation of thecompound exercise, thebarbell bench press. However, having a more narrow grip on the barbell takes more of the focus away from the chest and places more of it on the triceps and shoulders. It mainly targets the medial and lateral tricep heads, but it’s a great variation for overloading.
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4. Tricep dips
(Image credit: Getty Images)
(Image credit: Getty Images)
This exercise is excellent for overloading the triceps. The key with tricep dips is to keep the chest upright and elbows in; if you start leaning too far forwards you’ll start placing too much emphasis on the chest. These can be performed using just your bodyweight, or you can add a weight belt for some extra heat, or even aresistance bandto assist you. There’s a whole host of equipment you can perform them on too; the most common is a dip station, but muscle rings or aweight bench(a box if you’re at home) will all work.
5. Dumbbell incline extension
(Image credit: Getty Images)
(Image credit: Getty Images)
This no-jump, zero-equipment full-body workout is all you need to build muscle all overYou don’t need a gym membership to get fit
You don’t need a gym membership to get fit
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