When most people think of building bigger arms, they immediately picture bicep curls. But here’s the truth: the triceps make up about two-thirds of your upper arm. If you want serious size, strength, and definition, training your triceps is non-negotiable.
While tricep extensions are popular, they aren’t always the best choice for everyone. Some lifters experience elbow discomfort, others don’t have access to the right equipment, and many just want to add variety to their workouts. That’s where this guide comes in.
We’ll cover seven proven tricep extension alternatives you can do at the gym or at home. Each one hits the triceps from a different angle so you get maximum growth and strength.
Why Look for Tricep Extension Alternatives?
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Reduce joint stress: Extensions can be tough on the elbows. Alternatives let you hit the same muscle with less irritation.
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Add variety: Switching up your tricep training keeps muscles challenged and prevents plateaus.
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No equipment needed: Some of the best tricep moves only require your bodyweight or a resistance band.
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Better overall development: Different exercises emphasize different tricep heads (long, lateral, medial), leading to fuller arms.
1. Triceps Pushdowns (Cable or Resistance Band)
The pushdown is a classic isolation exercise for the triceps. Using a cable machine or a resistance band, you apply constant tension throughout the movement.
How to do it:
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Stand tall with feet shoulder-width apart.
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Grip the bar (or band) with an overhand grip.
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Keep elbows tucked close to your torso.
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Push down until your arms are fully extended, then slowly return.
Why it works:
Pushdowns keep the triceps under continuous tension, making them one of the most effective ways to isolate the muscle. Resistance bands add instability, forcing even greater engagement.
2. Skull Crushers
Skull crushers are a mass-building favorite. They target the long head of the triceps, which contributes to arm size and definition.
How to do it:
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Lie flat on a bench with a barbell, EZ bar, or dumbbells.
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Start with arms extended above your chest.
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Slowly lower the weight toward your forehead by bending your elbows.
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Keep your upper arms locked in place, then extend back up.
Pro tip: Keep elbows tucked in tight to protect your joints and maximize tricep activation.
3. Dumbbell Kickbacks
Kickbacks may look simple, but they’re a killer for isolating the lateral head of the triceps.
How to do it:
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Stand with feet hip-width apart, hinge forward at the hips.
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Hold dumbbells with elbows bent at 90°.
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Extend your arms back until fully straightened, squeezing your triceps.
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Hold briefly, then return slowly.
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Why it works:
The squeeze at full extension creates maximum contraction, which builds detail and definition.
4. Close-Grip Bench Press
This move blends strength and size training by working both the chest and triceps.
How to do it:
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Lie flat on a bench, feet firmly planted.
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Grip the barbell slightly narrower than shoulder-width.
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Lower to your chest with elbows tucked, then press upward.
Pro tip: Don’t go too narrow—this can stress the wrists. A grip just inside shoulder-width is optimal.
5. Bench Dips
A bodyweight staple, bench dips are perfect if you don’t have access to weights.
How to do it:
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Sit on a bench with hands gripping the edge.
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Slide your hips forward, legs extended.
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Lower until elbows hit about 90°, then press back up.
Progression: Add a plate on your lap or elevate your feet for more resistance.
6. Diamond Push-Ups
If you want a push-up variation that crushes your triceps, this is it.
How to do it:
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Get into push-up position.
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Place your hands close together, forming a diamond with your thumbs and index fingers.
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Lower your chest toward your hands, elbows tight to your body.
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Push back up explosively.
Why it works:
The close hand position shifts tension directly onto your triceps, especially the lateral head, while still working chest and shoulders.
7. Single-Arm Triceps Extension
Training one side at a time builds balance and fixes strength imbalances.
How to do it:
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Stand tall with a dumbbell in one hand.
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Extend the weight overhead with arm straight.
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Bend your elbow, lowering the dumbbell behind your head.
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Extend back up, keeping your elbow steady.
Form tip: Avoid letting your elbow flare outward. Stay controlled to protect your shoulder and maximize tricep engagement.
Putting It All Together
For complete tricep development, aim to hit all three heads of the muscle by mixing pushdowns, presses, extensions, and bodyweight moves. A balanced tricep workout could look like this:
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Cable pushdowns – 3x12
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Skull crushers – 3x10
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Diamond push-ups – 3xAMRAP
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Bench dips – 3x12
Train triceps 2–3 times per week with rest in between sessions. Always focus on form before adding weight.
Frequently Asked Questions
Can I do these exercises at home?
Yes! Bench dips, diamond push-ups, and single-arm extensions with bands are all great home options.
What’s the best tricep exercise overall?
There isn’t just one. Combine pushdowns, skull crushers, and close-grip bench press for complete development.
How do I avoid elbow pain?
Keep movements controlled, don’t lock out aggressively, and start with lighter weights before progressing.
Are these beginner-friendly?
Absolutely. Just scale the weight or reps to your level and progress gradually.
Final Thoughts
Strong, defined triceps aren’t built by extensions alone. By mixing in these seven alternatives, you’ll hit the muscle from every angle, prevent overuse injuries, and unlock bigger, stronger arms.
Consistency and smart programming are what make the difference—so pick a few of these, stick with them, and watch your arms grow.
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