Tricep Extension vs Tricep Pushdown: Key Differences & Benefits

If you're looking to grow some big arms, then doing tricep exercises is essential. Although many people might think that the bicep is the largest muscle in the upper arm, this is actually not the case. Growing big triceps is what will make your arms appear big and full.

That said, there are different types of tricep exercises, with both the tricep extension and the tricep pushdown being two ideal options.

Today, we're going to compare the tricep extension and tricep pushdown to see which one is better for your needs.

Why Training Triceps Matters

A lot of people might not realise just how important training the triceps is. The fact of the matter is the triceps muscles are essential for performing numerous functional tasks, both in your everyday life and in the gym.

From lifting groceries and pushing open doors to lifting heavy weights during a workout, how strong your triceps are plays a role in your overall functionality and endurance.

The triceps, technically known as the triceps brachii, consist of three distinct heads, these being the long, lateral, and medial heads. Together, these three sections form the majority of your upper arm mass, or about two-thirds of the total muscle volume of your upper arm.

Each of these three triceps heads performs a slightly different function, with the long head being essential for shoulder stability and arm extension, the lateral head being used for activities such as pressing and pushing, and the medial head being involved in stabilization.

Therefore, having strong triceps muscles is essential, and below, we're going to take a look at the two best exercises to grow them bigger.

Related Post: Long Head Tricep Exercises To Try

Tricep Pushdown

The first of the two exercises, the tricep pushdown, is a fantastic exercise as far as isolation is concerned. If you're all about developing definition and strength, then this is a great exercise to try.

Although you can't fully isolate a single head of your triceps, you can easily isolate the lateral head, at least to a certain degree. This is the prominent part of your triceps that is visible when looked at from the side.

Therefore, if you're looking to build visibly defined arms, triceps pushdowns are the way to go.

Tricep pushdowns are also very joint friendly, meaning that they help reduce the stress on your elbow joint when compared to other exercises, making them easily accessible for those who may have elbow issues.

Furthermore, if you're somebody with wrist issues, you can always use a rope attachment instead of a straight bar, as this will take more strain off of your wrist. The bottom line is that if you're looking to increase your overall definition and pushing strength, then the triceps push down is the way to go.

Related Post: 7 Lateral Head Tricep Exercises

How to do a Tricep Pushdown

Let's quickly go through a tutorial on how to perform a tricep push down for maximum results.

1. First, attach a rope attachment to a cable machine, and adjust the cable pulley to the highest setting.

2. While facing the cable machine, take about two steps back and lean forward at the hips.

3. While holding the rope attachment with both hands and palms facing inward, bring your elbows close to your sides, with your arms at roughly a 90° angle.

4. You're now going to push the rope downward in a slow and controlled manner, until your elbows are fully extended, but be sure to keep them close to your body.

5. Once at the bottom of the movement, squeeze your triceps for about two seconds, and then slowly return to the starting position.

6. Aim to perform roughly 10 to 15 repetitions, between three and four sets.

Tricep Extension

We then have the triceps extension, which is a great exercise if you're looking to and focus on the long head of your triceps.

For those who don't know, the long head of your triceps is the largest portion of this muscle group, and it plays a large role in your overall upper body strength and arm size. If you're looking to achieve full triceps activation, then triceps extensions are a great way to go.

This is the case because they allow you to go through a greater range of motion, particularly during the eccentric phase, compared to several other triceps exercises. Thanks to this extended range of motion, this is a great exercise promoting muscle growth.

However, what you also need to know is that the greater contraction and strength of the triceps due to this exercise also leads to more muscle soreness, especially for those who are new to exercising or exercising at higher intensities.

What you do need to realize is that this exercise places a bit more stress on your elbow joint compared to triceps push downs.

Related Post: Medial Head Tricep Exercises For Bigger Arms

How to do Triceps Extensions

Here's a quick guide on how to perform a tricep extension.

1. Attach a rope attachment to a cable machine, and then adjust the pulley to its highest setting.

2. Turn away from the cable machine so you're facing away from it, and take a step forward.

3. With your elbows bent and close to your head, hold the rope attachment overhead with both of your hands. You can also brace your core to stabilize your body so that your lower back does not arch.

4. You'll now extend your arms forward and straighten your elbows until your arms are fully extended in front of you. The focus here should be on squeezing your triceps at the top of the movement to maximize the amount of contraction you get.

5. Do not flare your elbows outwards during the exercise, but rather keep them stationary.

6. Once at the top of the motion, squeeze for a couple of seconds, and then slowly bend your elbows to return to the starting position behind your head.

7. Perform between 8 and 15 repetitions, and between three and four sets.

Triceps Pushdowns vs. Triceps Extensions: Which Is Right for You?

At the end of the day, if you're looking for hypertrophy, then tricep extensions are the way to go. Triceps extensions feature a greater range of motion that help increase muscle growth drastically. That said, this is more of an advanced move that may lead to elbow issues.

On the other hand, the triceps push down, while still being an effective muscle grower and definition builder, doesn't place quite as much stress on your elbows. Now that you know what the difference between these two triceps exercises is, you can make an informed decision between them.