Triceps Pushdown, Push-up, Dips, and Extensions Workout Guide

Triceps Pushdown, Push-up, Dips, and Extensions Workout Guide

Triceps Pushdown, Push-up, Dips, and Extensions Workout Guide

Triceps pushdown, Triceps push-up, Dips, and Extensions are all but the basic workout group for developing the tricep muscles.

In most cases, the triceps tend to be overlooked as people like to emphasize the partner muscles commonly called the biceps.

In this article we are going to give you an in-depth look at the triceps, the difference with the biceps, and several popular workouts associated with developing the triceps muscles.

What are the Triceps?

The triceps are responsible for the extension of the forearm, shoulder, as well as the adduction (towards the midline) of the arms.

The triceps like the name suggests are composed of three muscles which are the triceps brachii lateralis, triceps brachii medius, and triceps brachii longus.

Muscle Anatomy

The Triceps Brachii has three distinct heads which connect the humerus and scapula to the forearm bone called the ulna. These heads are known as the Lateral (triceps brachii lateralis), Medial (triceps brachii medius), and Long heads (triceps brachii longus).

The Lateral head is located on the outward facing side of the humerus. This head is most responsible for the horseshoe shape of the Triceps.

The Medial head is located towards the midline of the body.

The Long head along the bottom side of the humerus and is that largest of the three heads.

Known commonly as just the triceps, it is twice as big as its counterpart, the biceps brachii, and thus accounts for two-thirds of the upper arm mass.

How are they Primarily Developed?

Unlike the smooth or cardiac muscles. The skeletal muscles is the only one of the group that is voluntary (can be consciously controlled) is developed using strength-resistance training or commonly known as weight training.

Weight training like the name suggests use different types of weight to train the muscles and make them grow by continually repairing and tearing itself.

This encourages skeletal muscle growth as the body adjusts to a continuous supply of stress which it must resists. Strength exercise is the most effective way to increase muscle mass as well. As the muscles continually get damaged they are also continually repaired and grow in size.

In the case of the triceps which is a skeletal muscle, targeted strength training exercise can help it develop muscle strength as mass. Since it accounts for the large majority of the arms having a great looking set of tricep muscles goes very well with a great set of biceps.

Triceps Workout Basics


  • Just like any strength exercise, always start your routine by first doing some stretches to prepare the muscles.
  • It is also important to wear clothing specially designed for working out. Avoid wearing any loose pieces of clothing, if possible keep it body-tight or tucked in. This is in order to avoid accidents related to clothing being caught up in exercise machines and equipment.
  • Keep all loose jewelry inside your bag or avoid wearing them altogether as necklaces, earrings, and even rings can cause not only damage to the jewelry but also some unwanted accidents to occur.
  • Keep all necessary items in one bag for ease of use and ease of access.
  • Always leave necessary emergency numbers/information or inform a friend or gym staff if you suffer from any form of illness. If necessary ask advice from your doctor about your physical fitness for strength-resistance exercise.

Safety Concerns and Precautions

Whenever you are performing a triceps pushdown, triceps push-up, triceps dip, and triceps extension. It always a great idea to put your safety first.

The triceps exercises are mostly involves strength-resistance exercise which uses a particular type of equipment and must be dealt and addressed accordingly. here are some important tips so you can do the exercise safely and effectively.

Important Tips

  • Observe proper breathing during triceps pushdowns, push-ups, dips, and extensions. It not only helps in keeping your body well-ventilated it also avoids you from becoming too tired easily.
  • If the workout presented in this article doesn’t help you, there are a lot of variations such available which might suit your needs.
  • Although most triceps exercise requires a piece of equipment available several variations can make use of common household items such as the chair triceps dip.
  • When dealing with weights and equipment such as those used in triceps pushdown make sure to place them in their proper places and clean up as you go to prevent accidents and unwanted messes.
  • Always start with low reps when starting a new routine and take note of how your body adjusts to the workout, then plan accordingly.
  • When using weights always select the weight which you are comfortable with, too heavy leads to poor form and too light leads to less definition.


  • Give your body enough time to cool down after a workout, before going to the shower. When your body heats up during a workout it means that it is actively involved in cellular metabolism and is also trying to remove waste products produced by the muscles by increasing blood flow and sweat. Cooling down too early would cause a dramatic body temperature change which is never good for the body.
  • Give your muscles enough time to heal and replenish, alternating between workout routines is healthy and a requirement for growing muscles. Shifting your attention from one type of muscles to another each day of the week is crucial if you want to build a long-lasting relationship with your body and its muscles.
  • Watch what you eat, avoid eating too much food after a workout. It is not uncommon for people to suddenly gain a heavy appetite after working out. This is simply how the body replenishes itself but sometimes it tends to overreact and turns on the pig-out mode button after heavy exercise.
  • Drink water when necessary, the chances of you blacking out and fainting due to dehydration is as likely as getting hit by lightning on top of a building with a lightning rod installed. As long as you drink water when thirsty and have a steady access to potable water, then you are fine.

The Triceps Pushdown

One of the first type of triceps workouts involves the triceps pushdown. It is a strenght type exercise which uses an equipment called a cable, rope, or V-bar.

This exercise is performed standing up with the back being in a neutral position.

The triceps pushdown is considered a static exercise as the body does no other movement except tilting and moving the forearms while pushing down on the V-bar.

How to Perform a Triceps Pushdown

  1. You must first need to setup the necessary equipment. This can be done by attaching a V-bar to a high-pulley. You must then pull down on the bar using an overhand grip. This means that the palms must be facing down at shoulder width.
  2. Then while standing upright with a straight torso with a very small forward inclination. Proceed to bring the upper arms as close to the body but perpendicular to the floor.
  3. The forearms should always be pointing up to the pulley. You must then hold the bar with the thumbs being higher than the small fingers.
  4. Using the triceps muscles you must then bring it down until it touches the front of your thighs. The arms should also be fully extended and perpendicular to the floor.
  5. The upper arms should always remain stationary next to the torso. It should only be the forearm which should move.
  6. Then hold for a second at the contracted position and then proceed to bring V-bar slowly back to the starting point.
  7. Repeat for the recommended amount of repetitions needed.

The Triceps Push-up

Unlike the triceps pushdown, the triceps push-up is similar to the regular push-up with only a minor addition. Unlike a regular push-up which focuses heavily on lifting your body weight using the chest muscles.

A triceps push-up focuses heavily on the triceps muscles to lift the weight. It is known to be harder than the regular or wide push-up.

This is due to the fact that the triceps are seldom used for lifting unlike the chest muscles. The Triceps push-up also has the elbows pointing inside with places the hand in a much narrower position than shoulder weight.

How to Perform a Triceps Push-up

  1. Lie on the floor face down just like what you would do when you perform a regular push-up.
  2. Place your hands closer than shoulder weight, leaving just a small enough space in between the thumbs.
  3.  The torso must also be held up at arms length.
  4. Lower yourself until your chest almost touches the floor just like any other push-up.
  5. Then using the strength of your triceps and a bit of your chest muscles push yourself back to the starting position and then squeeze your chest.
  6. After a few seconds of being back at the starting position, repeat the movement going down.
  7. Repeat for the recommended amount of repetitions needed.

The Triceps Dip

The triceps dip just like triceps pushdown is an equipment reliant exercise which focuses the person initiating the exercise to be in a sitting position. This is accomplished through a specialized type of equipment, an elevated surface, or a specific furniture.

It is performed in a variation of ways which depends heavily on the type of equipment being used. Although one thing is consistent with all different variations. It mostly relies on a specific amount of resistance either from weights, an equipment, or body weight.

How to Perform a Triceps Dip

Dip Machine:

  1. Sit on the machine securely and select the desired amount of weights while grasping the handles to check if its on a comfortable level.
  2. Keep your elbows bent on a 90-degree angle and on the sides and place emphasis on the triceps muscles.
  3. As you go on with the exercise continually extend your arms downwards as you contract the triceps.
  4. Slowly allow your arms back up to the starting position.
  5. Repeat for the recommended amount of repetitions needed.

Horizontal Bar Dip:

  1. Get into the starting position by first holding your body at arms length with the arms above the bars.
  2. Then lift your body up slowly and then lower yourself downwards while your torso remains upright while keeping your elbows as close to your body.
  3. Slowly lower yourself till you form a 90-degree angle between the upper arm and the forearm.
  4. Then push your torso up using your triceps to bring your body back to the starting position.
  5. Repeat for the recommended amount of repetitions needed.

The Triceps Extension

The triceps extension exercise is probably the one on the lists which has a wide number of variations. It can be performed lying down on a workout bench, standing up, or sitting down.

The one thing all of them have in common though is the need to carry weights.

The weights adds more resistance which gradually over time increases the overall strengths and definition of the muscles.

How to Perform a Triceps Push-up

Lying Down Dumbell Extension:

  1. Lie on a flat bench while holding two dumbbells directly in front of you.
  2. Keep your arms fully extended at a 90-degree angle from your torso and the floor.
  3. The palms should be facing in with the elbows tucked in place.
  4. Keep the upper arms stationary with the elbows in, slowly lowering the weights until the dumbbells are near your ears.
  5. Continue to keep the elbows in with the upper arms stationary then use the triceps to bring the weight back up.
  6. Repeat for the recommended amount of repetitions needed.

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