Triceps exercises: pushdowns and overhead extensions

What this exercise trains

Triceps extensions straighten the elbow against resistance and supplement bench presses, dips and shoulder presses. They add direct arm sets without another full pressing exercise, which is useful when your chest has already received enough work.

Upper-arm position changes the length of the triceps' long head, which crosses both shoulder and elbow. Overhead versions therefore feel different from pushdowns beside the body. Choose a comfortable position and progress gradually without snapping the elbow into extension.

Tricep Pushdown

Your upper arms stay beside your body while a high cable pulls upward. Choose pushdowns for straightforward, adjustable triceps work after presses, or when an overhead arm position does not feel comfortable.

1. Face a high cable pulley and hold the attachment with elbows close to your sides.
2. Straighten your elbows to press the handle down, then let it rise slowly without moving your upper arms or leaning onto the weight.

Technique points to remember

Extend your elbows with steady upper arms. If a pushdown becomes a whole-body press toward the floor, the load is too high for isolated elbow extension.

Start easier, progress deliberately

A rope allows free hand positioning; a straight bar feels different. Overhead versions change shoulder position, so start lighter instead of copying your pushdown weight.

Where this exercise fits in your workout

After bench presses, dips or shoulder presses, start with one extra triceps exercise. Choose a pushdown or extension you can perform comfortably. This adds arm work without another full pressing block.

Warm up with easier sets before these working sets.

Skull Crusher

Lying on a bench, you move the weight mainly by bending and straightening your elbows. Choose it for direct free-weight triceps work with torso support, using a controlled path near your head and sufficient clearance.

1. Lie on a bench holding a bar above your chest with arms extended.
2. Keep your upper arms mostly still as you bend your elbows to lower the bar toward your forehead, then extend smoothly without bouncing.

Overhead Tricep Extension

A weight behind your head loads the triceps with your upper arms raised, changing the long head's starting length. Choose it if you can hold that position comfortably; a backrest can make trunk control easier.

1. Hold one dumbbell securely with both hands overhead and keep your ribs stacked over your hips.
2. Bend your elbows to lower it behind your head, then straighten your arms without flaring your elbows or arching your back.

Cable Tricep Kickback

Your upper arm sits behind your torso while the cable resists elbow extension, changing the loading pattern from a dumbbell kickback. Choose it for light, focused one-arm sets with a steady shoulder and upper arm.

1. Face a low cable, hinge forward and hold your upper arm alongside your torso with the elbow bent.
2. Straighten the elbow behind you while keeping the shoulder still, then bend it slowly again.

Cable Tricep Pushdown

This uses the same high-cable pushdown pattern. A rope or bar mainly changes your grip and hand freedom; choose a comfortable attachment and keep it consistent for load comparisons rather than treating attachments as different muscle targets.

1. Face a high cable pulley and hold the attachment with elbows close to your sides.
2. Straighten your elbows to press the handle down, then let it rise slowly without moving your upper arms or leaning onto the weight.

Overhead Cable Tricep Extension

A cable applies resistance from a fixed direction while your upper arms stay raised. Pulley height and distance can fit your stance; choose this overhead version when positioning a heavy dumbbell behind your head is inconvenient.

1. Face away from the cable with a staggered stance and hold the rope behind your head, elbows pointing upward.
2. Straighten your elbows to move the rope overhead, then bend slowly; keep your ribs down and upper arms steady.

JM Press

The short path combines close-grip pressing with elbow extension near the upper chest. Choose it as a specialised triceps accessory for experienced pressers, beginning very light and learning the path with safeties or qualified coaching.

1. Learn this short-range triceps movement with a light bar and coaching, using bench safeties.
2. From a narrow bench-press grip, bend elbows to lower the bar toward your upper chest, then extend; keep elbows forward and avoid dropping them deep below your torso.