Focus on fully extending your elbows when you do this exercise; thats where the muscle-building tension is highest. Do NOT use an ultra-narrow grip. Even though diamond push-ups are an equipment-free exercise, theyre still remarkably effective for building the triceps because they make you use a significant portion of your body weight as resistance. 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 best 59 NBA players: No, 5 foot 9 isnt too short for basketball. Begin with your elbow at your side and elbow bent. There are many more elbow-friendly triceps exercises you can use instead. Single arm cable triceps pushdown You also dont need any specific attachments for this underrated tricep pulldown alternative because you push directly into the pad with your fists or the palms of your hands. A lot of lifters do dips as part of their chest workouts. Now, extend your forearms back up by flexing your triceps but dont lock out your elbows. Pick exercises that you enjoy doing and can stick to performing on a weekly basis. Press the bar up and position it . How to do a tricep extension with a lunge (static, lateral, reverse), Do overhead tricep extensions hurt your shoulders? Then extend the elbows, using only your triceps strength, and push the bar back to the start position. To ensure that you are performing this exercise correctly and to get the most out of it, there are some important tips to follow. 1. 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. Triceps kickback 4. Make sure your hands are shorter than hip-width with your palms are facing up. 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. The lying triceps extension is one of the granddaddies of triceps development. Repeat for 8-12 reps to complete a full set. Performing tricep pushdowns on the assisted pull up machine is a great way to add variety to your workout routine. The Barbell Drag Curl is an excellent complement to the Barbell Lying Triceps Extension. Theres no one best tricep extension alternative for every lifter. Heres how to do it: The lying triceps extension works the triceps, as evident by the exercise name. Check out ourin-depth guide to find out how to do this challenging triceps exercise. In addition to discussing the best cable overhead triceps extension alternative, this guide suggests plenty of good substitutes for free weight and lying extensions as well. But why add the extra range of motion? This exercise specifically targets the triceps, while also involving the chest, shoulders, and core muscles. Overhead DB extensions are a popular rope pushdown alternative because you only need a single dumbbell to do the exercise. In this case, the ideal cable overhead triceps extension alternative would be some kind of lying or overhead extension performed with a dumbbell or barbell. The trade-off, however, is an eye-wateringly intense peak contraction. Despite this fact, triceps kickbacks are a very useful alternative to triceps pushdowns. Provitalize Review The Best Probiotic Supplement? Triceps extensions are excellent for developing the back of your upper arm. As such, once you can already do multiple sets of 20-30 reps, youre likely improving your muscular endurance rather than your muscle size (though bodyweight push-ups are still excellent for maintaining your muscle mass). Provitalize Review The Best Probiotic Supplement? It can also be done seated or standing as preferred. So, stop flogging a dead horse by sticking to triceps pushdowns like your life depends on it. It allows your arms to rotate naturally, reducing any wrist, elbow, or shoulder pain you may experience on a fixed bar. Make sure to keep your elbows close to your head, as this will help you maximize your results and avoid any common mistakes. On the other hand, if youve been training your triceps consistently for years already, then its conceivable that you might max out the cable machine at some point in the future. Youll also never get too strong for dips because you can always add weight via a dipping belt. However, it is also important to avoid common mistakes that can lead to injury or ineffective results. Dips also have better carryover to your compound presses than pushdowns because a) theyre a multi-joint exercise, and b) they require more core stabilization. This is because, unlike the lateral and medial heads, the long head has a dual function; it performs shoulders extension as well as elbow extension. If you ever find yourself without a high pulley machine, you can still do triceps pushdowns using a resistance band. This exercise targets the same muscle group, but with the cable providing constant tension throughout the movement, it is a great way to add variety to your workout. Below are some of the most common mistakes to avoid when doing Barbell Lying Triceps Extension. 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. With this and most exercise movements, breathing is very important. Check outthis article to learn how to do bench dips. While these terms are used interchangeably, I refer to this variation as the lying triceps extension. Lying Triceps Extension Cable Bar Decline Pushdown Alternating Seated Cable Bar forward leaning Cable Bar Incline One Arm with back support with rope attachment with V-bar attachment Side Triceps Extension Triceps Dip Triceps Extension One Arm (pronated) One Arm (supinated) with rope Dumbbell Kickback Lying Triceps Extension If you want to increase your pressing power and your triceps muscularity, then the close grip bench press is just about the best exercise for the job. But, as popular and effective as triceps pushdowns are, you can have too much of a good thing. Which heads of the triceps? Best 510 NBA players: Is 5 foot 10 too short for basketball? List of 71 NBA players: Any point guards? But these changes are mostly small and dont make much difference to your workout. So if you often fail to push into the bar or rope with equal force from both hands during regular pushdowns, then single arm cable extensions are a great drill for developing triceps of equal size and strength. Perform all reps on one side before repeating on the other side. 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. It is a complementary or alternative exercise for the Barbell Lying Triceps Extension. Your elbows should stay close to your body throughout the exercise and your back should remain straight. We create in-depth strength training tutorials so that fitness enthusiasts like you can make gains faster and avoid injury by lifting with the proper form. Lie down on the bench and hold the barbell with a shoulder-width grip directly above your upper chest with arms straight. Extend your arms and push your hands down toward your thighs until your elbows are straight. 10 Best Preacher Curl Benches in 2023 (Review & Ranked), 6 Best Ancheer Treadmills in 2023 (Review & Ranked). The lying barbell tricep extension works all three tricep heads. When a muscle is highly contracted, its not capable of producing much force, which is why you have to lift so light on kickbacks. This exercise requires more balance and control than a standard Barbell Lying Triceps Extension, making it a great choice for those looking for a challenging variation. 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. The barbell lying triceps extension is an ideal alternative exercise for those who cannot perform the kneeling cable triceps extension due to limited mobility or injury. http://www.scottabelfitness.com/ - Scott Abel describes how to do two versions of the barbell lying triceps extensions. Make sure to read our tricep extensions vs dips comparison to learn which of the two exercises is optimal for building your triceps. Reverse the movement by slightly pulling your elbows forward and extending them simultaneously. 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. Push back through the triceps to full extension. You will need to play around with grip width. So even though the likes of pushdowns and bench dips might not be optimal exercises for developing the triceps (when performed by themselves), such alternatives are better than doing no exercise at all. For supine triceps extension: Sit on an exercise bench with a barbell or EZ bar resting on your thighs. Hold the band in your hands at about chest height. Personally, Im not a fan of skull crushers, as the elbows can take a beating. Some people find this variation causesshoulder pain, but if youve got healthy shoulder joints, its a useful bodyweight alternative to triceps pushdowns. Because the assisted pull-up pad cant move from side to side, you can focus 100% of your attention on pumping out fluid pressdown repetitions, which will give your triceps a better workout. Reverse Crunches are surely a remarkable physical exercise to work out your abs. The dumbbell variation allows for a slightly greater range of motion, increasing muscle activation and growth. Hold a barbell behind your back with a pronated or palms-down grip. The Barbell Lying Triceps Extension works the triceps muscles in the back of the arm by extending the arms straight up using a barbell. So pushdowns have less room for progression than dips and thus, in theory, less mass-building potential. Pushdowns, on the other hand, while an undeniably effective exercise for isolating the triceps, dont really work the long head of the triceps all that much. However, when adding the extra range of motion, we also involve the triceps long head. The Barbell Standing Overhead Triceps Extension is an excellent complement to the Barbell Lying Triceps Extension. This reduces pec activation and puts more stress on your triceps. As such, you dont need to walk around the gym to hunt down specific pieces of equipment. The only downside of lying tricep extensions is that the exercise requires a bench, which isnt ideal if youre training at home and/or dont have much gym equipment at your disposal. It is, of course, possible to use a bench for tricep extensions as well. Movement with cambared bar as shown above is also known as EZ Barbell or EZ Bar Lying Triceps Extension. However, it has its problems. Brace your abs. Similarly, overhead extensions put your shoulders into maximum flexion and can strain your rotator cuffs if you train through the discomfort. Grip the barbell with an overhand grip (palms facing down) with your hands about shoulder-width apart. The good news is that there are lots of excellent dumbbell alternatives to tricep pushdowns that you can perform. The narrow grip keeps your chest out of the movement while making your triceps bear the brunt of the load. After all, most gyms have at least a few high pulley machines, and you can even do this exercise using a lat pulldown machine. Check out our tricep extension vs pushdown comparison to learn more about the differences between these two popular exercises. I am a professional strength & conditioning coach that works with professional and international teams and athletes. The EZ Bar Decline Triceps Extension is a great alternative or complementary exercise to the Barbell Lying Triceps Extension. You stand with your feet shoulder-width apart and grasp a cable handle in both hands. Skull crusher 3. When doing Barbell Lying Triceps Extension, it is important to follow the proper form and technique to get the most out of your exercise. Email: sm(at)fitnessvolt.com Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. References: Wikipedia | ExRx.net | PubMed.gov. The closer grip feels much better on the shoulders vs. a wide grip. With dumbbells, you will also be able to keep your elbows in closer to your head. Mainly the medial and lateral head. This puts too much stress on your elbow and wrist joints. Better yet, from a convenience perspective, you can do diamond push-ups just about anywhere. Parallel bar dips are a mass-builder for the triceps, if there ever was one. This makes a lot of sense because triceps pushdowns are so darn convenient to do. 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