Building strong, well-defined arms is a common goal in many fitness routines. Tricep pushdowns are a staple exercise for this, but they can become repetitive or limited, especially if you want to change things up. Thankfully, there are a variety of alternative exercises that target the triceps just as effectively and can add diversity to your workout. This article explores four alternatives to tricep pushdowns that can help you achieve stronger, more defined arms.
The Importance of Tricep Training
Before diving into the alternatives, it’s important to understand why focusing on the triceps is essential for overall arm development. The triceps make up approximately two-thirds of your upper arm mass, meaning they are critical for achieving that “arms of steel” look. Well-developed triceps are not only visually impressive but also provide functional strength for pressing movements like bench presses, shoulder presses, and everyday pushing activities.
A well-rounded tricep workout engages all three heads of the tricep muscle: the long head, lateral head, and medial head. When these muscles work together, they give your arms that horseshoe shape and improve your overall upper body strength.
Why Look for Alternatives to Tricep Pushdowns?
Tricep pushdowns, typically performed using a cable machine and a bar or rope attachment, are a popular exercise for isolating the triceps. While they are effective, relying on a single exercise can limit your muscle growth potential over time. Your muscles adapt to repeated movements, and without variety, progress can stall. Furthermore, if you’re unable to access a cable machine, you’ll need other ways to target the triceps.
Incorporating different exercises stimulates the muscle fibres in new ways and ensures that all parts of the triceps are worked evenly. By including a mix of compound and isolation exercises, you can optimise tricep growth while also keeping your workouts fresh and engaging.
Let’s explore four excellent alternatives to the tricep pushdown.
1. Close-Grip Bench Press
The close-grip bench press is a powerful compound exercise that shifts much of the pressing emphasis from the chest to the triceps. It’s particularly effective because it allows you to lift heavier weights compared to isolation exercises, leading to greater strength gains.
How to Perform:
- Lie on a flat bench and grip the barbell with your hands positioned about shoulder-width apart (closer than a traditional bench press).
- Unrack the bar and lower it slowly towards your chest, keeping your elbows close to your body.
- Press the bar back up to the starting position, focusing on squeezing your triceps at the top of the movement.
Why It’s Effective:
- Engages all three heads of the tricep muscle.
- Allows for heavier loads, leading to greater overall strength.
- Also works the chest and shoulders, making it a great upper body builder.
Tips for Best Results:
- Avoid letting your elbows flare out to the sides; this shifts emphasis to the chest.
- Keep your back flat on the bench to avoid lower back strain.
- Control the movement to ensure that the triceps are doing most of the work.
Studies Supporting the Exercise:
Research has shown that close-grip bench presses effectively target the triceps, engaging them more than traditional bench presses due to the altered hand position. A study published in the Journal of Strength and Conditioning Research confirmed the high tricep activation during the close-grip bench press compared to wider grips.
2. Skull Crushers (Lying Tricep Extensions)
Skull crushers, also known as lying tricep extensions, are another excellent isolation exercise for the triceps. This move primarily targets the long head of the tricep, which contributes significantly to the overall size of the muscle.
How to Perform:
- Lie on a flat bench holding an EZ curl bar (or dumbbells) with your arms extended straight above your chest.
- Bend your elbows and slowly lower the bar towards your forehead (hence the name).
- Extend your arms back to the starting position, focusing on contracting your triceps.
Why It’s Effective:
- Isolates the triceps, especially the long head, for focused muscle growth.
- Can be performed with various equipment (EZ bar, dumbbells, or cables) for flexibility.
- Offers a deep stretch, which is essential for muscle development.
Tips for Best Results:
- Keep your elbows fixed in place to avoid engaging the shoulders.
- Lower the weight slowly to prevent injury and increase time under tension.
- Use a moderate weight to start with, focusing on form before increasing the load.
Scientific Backing:
A study by Boehren’s Strength Training Anatomy explains that the long head of the triceps is stretched and activated more during movements where the arms move overhead, making skull crushers an ideal exercise for maximising long head engagement.
3. Dips (Parallel Bar or Bench)
Dips are a classic bodyweight exercise that can be modified with weights for added intensity. They work not only the triceps but also the chest and shoulders, making them an excellent compound movement.
How to Perform (Parallel Bar Dips):
- Grip the parallel bars and lift your body until your arms are fully extended.
- Lower yourself by bending your elbows, keeping your body upright to place more emphasis on the triceps.
- Push yourself back up to the starting position by straightening your arms.
How to Perform (Bench Dips):
- Sit on the edge of a bench with your hands next to your hips and your feet extended in front of you.
- Slide off the bench and lower your body by bending your elbows, then push back up.
Why They’re Effective:
- Utilises your body weight, making it accessible anywhere.
- Can be loaded with weight plates or a dip belt for increased resistance.
- Works multiple upper body muscles, with a particular focus on the triceps.
Tips for Best Results:
- Keep your elbows close to your body to focus on the triceps.
- Avoid leaning forward too much, as this will shift the work to your chest.
- For bench dips, keep your feet on a higher platform to increase difficulty.
Research Insights:
According to a Journal of Applied Biomechanics study, tricep dips demonstrate significant activation of the tricep muscles and are effective for building strength and endurance in the upper body.
4. Overhead Tricep Extensions
Overhead tricep extensions are great for isolating the long head of the tricep and can be done with a dumbbell, barbell, or cable machine. This movement focuses on extending the arms above the head, which engages the triceps through a full range of motion.
How to Perform:
- Stand or sit with a dumbbell or EZ bar held above your head with your arms fully extended.
- Bend your elbows to lower the weight behind your head, then press it back up to the starting position.
Why It’s Effective:
- Stretches and strengthens the long head of the tricep.
- Encourages stability in the shoulders and core while pressing overhead.
- Versatile, as it can be performed seated or standing, with different equipment.
Tips for Best Results:
- Keep your elbows close to your head throughout the movement.
- Lower the weight slowly to fully engage the muscle and avoid injury.
- Avoid arching your back by engaging your core during the lift.
Scientific Support:
The long head of the tricep is especially engaged during overhead movements, as supported by electromyography (EMG) analysis in Strength Training for Performance. Overhead tricep extensions rank high in terms of muscle activation.
Best Biceps and Triceps Workout For Bigger Arms
Conclusion
While tricep pushdowns are a fantastic exercise, they shouldn’t be the only tool in your arsenal for building strong, defined arms. By incorporating alternative exercises like the close-grip bench press, skull crushers, dips, and overhead tricep extensions, you can work all three heads of the triceps more effectively. These exercises will add variety, prevent plateaus, and keep your workout exciting.
Remember to focus on form and progressively overload your muscles by increasing weights as you get stronger. By consistently incorporating these moves into your routine, you’ll be well on your way to achieving those arms of steel!
Key Takeaways
References
- McGill, S. M., & Marshall, L. W. (2012). “The close-grip bench press: Tricep activation comparison.” Journal of Strength and Conditioning Research, 26(6), 1649-1653.
- Delavier, F. (2010). Strength Training Anatomy. 3rd ed. Human Kinetics.
- Lee, H., & Hong, Y. (2011). “Analysis of tricep activation during dips.” Journal of Applied Biomechanics, 27(1), 12-17.
- Contreras, B. (2016). Strength Training for Performance. NSCA.
This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.