“The triceps are the unsung heroes of arm strength—neglect them, and your gains will suffer.”
Looking to reign over the dumbbell? Want to finally step it up past the cable push downs? Perhaps your personal gym is crowded, or your workout session is taking place at home. No matter what the case is, dumbbells can work just as well, if not better.
If you own a gym with a cable machine that is not in use, great! Otherwise, try your best with a gym that provides you with the basics; the tricep pushdown is loved and praised by bodybuilders and fitness enthusiasts and is the center of focus for numerous tricep workouts as well as warmups for more intense sessions. Thanks to the availability of dumbbell exercises, there is no need to worry about missing out on focusing on your triceps even without a cable machine.
What are the Reasons to Avoid or Replace Using a Dumbbell?
Dumbbells are useful, simple, and could be used for many activities, including exercising one’s triceps. However, here are some reasons that some may need to think about alternatives to dumbbells.
- Affordability: Unlike cable machines, dumbbells are way cheaper. Moreover, they are a familiar fixture in home gyms.
- Flexibility: Dumbbells can be used for different exercises that have various ranges of motion. In addition, they are effective in multi-joint workouts.
- Enhancement of the Functions of Stabilizing Muscles: The use of dumbbells seems to include the stabilizing muscles in the exercises, which improves muscular synergy.
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Let’s move on to some of the best dumbbell exercises that can match or perhaps outperform standard pushdowns.
Best Dumbbell Exercises as Alternatives To Tricep Pushdown
Now let’s consider other ways to work out the triceps with dumbbells instead of just the dumbbell tricep pushdown.
Dumbbell Overhead Tricep Extension
Focus on the Triceps long head with this variation of the overhead cable triceps extension.
How to perform:
- You can either sit down or stand up straight while grasping a dumbbell with both hands.
- Move your arms up so your elbows are just below your ears.
- Using flex, bring the dumbbell down to the back of your head and keep your elbows tight.
- Now, push your arms back to where you initially started.
Why It’s Good:
- Works the long head of the triceps.
- Increases shoulder stability.
Dumbbell Kickbacks
Dumbbell kickbacks isolate the triceps, unlike the single-arm tricep pushdown.
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How To Perform:
- With a dumbbell in each hand, hinge forward at the hips.
- Upper arms should be flush with the body and parallel to the ground.
- By extending the elbows, push the dumbbells back.
- Lastly, return to the starting position.
Why It’s Good:
- Quite effective in isolating the triceps.
- Enhances the definition of the arm.
Skull Crusher with Dumbbell
The lying triceps extension, or skull crusher with dumbbells, allows for even more variety in the workout routine instead of the tricep press down.
How To Perform:
- Reclining on a bench, grasp a dumbbell in each hand.
- Raise your arms above your sternum.
- Flex your elbows, bringing the dumbbells near your forehead.
- Return to starting position with arms extended.
Why It’s Good:
- Focuses on developing the muscle endurance of all the heads of triceps brachii.
- Increases strength endurance in all muscle groups of the arms.
Press with Dumbbell Grip Narrow
Like in the jaw press (barbell on chest), in this exercise we will work the chest and arms. Only that it is much more difficult than tricep pushdown.
How To Perform:
- While lying on a bench, dumbbells vertical hands should be lifted vertically off the chest, forming close fists with thumbs on top together.
- To chest goes down the dumbells while keeping them at close proximity. Palms should not be recomposed. The target is to achieve about the mid-breath level.
- The goal is not loose the position of starting beld but only enabling rotation of the hands fulfilling the elbow extension against resistance.
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Why It’s Good:
- Activates the muscles of the triceps brachii and the chest.
- Improves the strength of the upper body.
Adding Such Exercises To Your Weekly Regime
To absorb push-down tensions, start replacing tricep pushdown exercise with the following dumbbell exercises over your training weeks. Whether you’re used to triceps pressdowns, single-arm tricep pushdowns, or tricep rope pulldowns, these alternatives mimic the same mechanics. Use moderate weights, and do 3 sets of 10-12 repetitions for each exercise.
Ensure to control the entire movement to maximally stimulate growth. Change these exercises on a weekly basis to overcome stagnation. For users who do cable pushdowns or do tricep pushdowns with straight bars, the above exercises maintain the same intensity without bulky machines and massive equipment.
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Conclusion
Though the tricep pushdown is a well-known exercise, it is far from being the only option for developing strong triceps. Overhead extensions, kickbacks, skull crushers, and close-grip presses done with a dumbbell will have the same effects, but don’t require any specialized equipment. Having varied exercises for your triceps will help you attain better muscle coordination and improve upper-body strength.