Tricep Pushdown vs Tricep Extension: Which Exercise is Better for Your Home Workout?

Tricep Pushdown vs Tricep Extension: Which Exercise is Better for Your Home Workout? - KEFL

When it comes to building strong, defined triceps, the tricep pushdown and the tricep extension are two of the most effective exercises. Each targets the triceps but does so in slightly different ways. At KEFL we want to help you understand the differences between these exercises and determine which one is best for your fitness goals. Let’s explore the benefits and proper techniques for both the tricep pushdown and the tricep extension.

Tricep Pushdown


  1. Isolation: The tricep pushdown isolates the triceps effectively, allowing you to focus on developing strength and size in this specific muscle group.
  2. Control: Using a cable machine or resistance band provides consistent tension throughout the movement, ensuring your triceps are engaged from start to finish.
  3. Versatility: This exercise can be performed with various attachments, such as a straight bar, rope, or V-bar, to target different parts of the triceps.

How to Perform:

  1. Attach a straight bar or rope to a high pulley on a cable machine.
  2. Stand facing the machine with your feet shoulder-width apart.
  3. Grasp the bar or rope with an overhand grip, keeping your elbows close to your torso.
  4. Push the bar or rope down until your arms are fully extended, then slowly return to the starting position.

Best For:

  • Individuals looking to isolate and intensify their tricep workouts.
  • Those who have access to a cable machine or resistance bands.
  • Lifters who want to add variety to their tricep training routine.

Tricep Extension


  1. Range of Motion: The tricep extension, especially when performed overhead, allows for a greater range of motion, providing a deep stretch and strong contraction of the triceps.
  2. Flexibility: This exercise can be performed with dumbbells, a barbell, or resistance bands, making it accessible for home workouts.
  3. Muscle Engagement: Tricep extensions effectively engage all three heads of the triceps, promoting balanced muscle development.

How to Perform:

  1. Hold a dumbbell with both hands and extend it above your head, or use a resistance band anchored overhead.
  2. Keep your elbows close to your head and lower the weight or band behind your head until your forearms touch your biceps.
  3. Extend your arms back to the starting position, squeezing your triceps at the top.

Best For:

  • Home workouts where flexibility in equipment is necessary.
  • Individuals aiming for a comprehensive tricep workout that engages all parts of the muscle.
  • Those looking to improve their range of motion and muscle engagement.

Which Should You Choose?

The choice between tricep pushdowns and tricep extensions depends on your workout setup, goals, and personal preference. Here’s a quick guide to help you decide:

  • For Isolation and Consistent Tension: Tricep pushdowns are ideal if you want to isolate your triceps with constant tension throughout the movement. They are particularly effective if you have access to a cable machine or resistance bands.

  • For Range of Motion and Flexibility: Tricep extensions are great for achieving a full range of motion and engaging all parts of the triceps. They can be performed with minimal equipment, making them perfect for home workouts.

Incorporating Both into Your Routine

To achieve the best results, consider incorporating both exercises into your workout routine. This combination will ensure that you target your triceps from different angles and with varying types of resistance, promoting balanced and comprehensive muscle development. For example:

  • Tricep Pushdown: 3 sets of 12-15 reps, focusing on slow, controlled movements.
  • Tricep Extension: 3 sets of 10-12 reps, emphasising a full range of motion and a strong contraction at the top.

By alternating between these exercises, you can keep your workouts varied and prevent plateaus.

Both the tricep pushdown and tricep extension are excellent exercises for building strong, defined triceps. By understanding the benefits and proper techniques of each, you can tailor your workouts to fit your specific needs and goals. At KEFL, we provide the equipment and resources you need to enhance your home workouts. View our collections to find everything from resistance bands to dumbbells, helping you achieve your fitness goals right from the comfort of your home.

Happy lifting!