10 Best Machine Triceps Extension Alternatives for Any Gym Setup

The Machine Triceps Extension is done standing with a machine. Ranked closest by our scoring: the Bodyweight Kneeling Triceps Extension, the Triceps Dip (Between Benches) and the Triceps Press.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Machine Triceps Extension

Machine Triceps Extension
Primary muscle
Triceps
Equipment
Machine
Difficulty
Beginner
Type
Isolation
How to perform Machine Triceps Extension
  1. Adjust the seat to the appropriate height and make your weight selection. Place your upper arms against the pads and grasp the handles. This will be your starting position.
  2. Perform the movement by extending the elbow, pulling your lower arm away from your upper arm.
  3. Pause at the completion of the movement, and then slowly return the weight to the starting position.
  4. Avoid returning the weight all the way to the stops until the set is complete to keep tension on the muscles being worked.
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Ranked Machine Triceps Extension Alternatives

10 substitutes, ranked by how closely each one matches the Machine Triceps Extension on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Bodyweight Kneeling Triceps ExtensionPlay demonstration

    1. Bodyweight Kneeling Triceps Extension

    70% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation

    Use this when you have nothing to train with, because it works the triceps with bodyweight alone.

    How to perform this exercise
    1. Kneel down on the ground with your knees hip-width apart.
    2. Place your hands on the ground in front of you, shoulder-width apart, fingers pointing forward.
    3. Extend your legs straight behind you, balancing on your toes and hands, forming a straight line from head to heels.
    4. Bend your elbows and lower your upper body towards the ground, keeping your elbows close to your sides.
    5. Pause for a moment at the bottom, then push through your hands to straighten your arms and return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Movement: extension, the same as the Machine Triceps Extension
    • Primary muscle: triceps, the same as the Machine Triceps Extension
    • Equipment: bodyweight only, not a machine
    • Body position: kneeling, not standing
    • Balance: harder to stay steady on than the Machine Triceps Extension
  2. Triceps Dip (Between Benches)Play demonstration

    2. Triceps Dip (Between Benches)

    53% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on a bench with your hands gripping the edge of the bench, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Machine Triceps Extension
    • Equipment: bodyweight only, not a machine
    • Body position: standing, the same as the Machine Triceps Extension
    • Balance: harder to stay steady on than the Machine Triceps Extension
  3. Triceps PressPlay demonstration

    3. Triceps Press

    52% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Extend your arms straight out in front of you, parallel to the ground.
    3. Bend your elbows and lower your body towards the ground, keeping your upper arms close to your sides.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Machine Triceps Extension
    • Equipment: bodyweight only, not a machine
    • Body position: kneeling, not standing
  4. Body Tricep Press

    4. Body Tricep Press

    51% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Position a bar in a rack at chest height.
    2. Standing, take a shoulder width grip on the bar and step a yard or two back, feet together and arms extended so that you are leaning on the bar. This will be your starting position.
    3. Begin by flexing the elbow, lowering yourself towards the bar.
    4. Pause, and then reverse the motion by extending the elbows.
    5. Progress from bodyweight by adding chains over your shoulders.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Machine Triceps Extension
    • Equipment: bodyweight only, not a machine
    • Body position: lying face down, not standing
    • Balance: harder to stay steady on than the Machine Triceps Extension
  5. Close-grip Push-up (On Knees)Play demonstration

    5. Close-grip Push-up (On Knees)

    50% match
    • Triceps
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Start by getting on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart.
    2. Lower your upper body towards the ground by bending your elbows, keeping them close to your sides.
    3. Pause for a moment when your chest is just above the ground.
    4. Push through your palms to straighten your arms and return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: triceps, the same as the Machine Triceps Extension
    • Equipment: bodyweight only, not a machine
    • Body position: lying face down, not standing
    • Balance: harder to stay steady on than the Machine Triceps Extension
  6. Triceps Dips FloorPlay demonstration

    6. Triceps Dips Floor

    49% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Sit on the edge of a chair or bench with your hands next to your hips, fingers pointing forward.
    2. Slide your butt off the front of the chair with your legs extended in front of you.
    3. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
    4. Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle.
    5. Once you reach the bottom of the movement, press down into the chair to straighten your elbows, returning to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: triceps, the same as the Machine Triceps Extension
    • Equipment: bodyweight only, not a machine
    • Body position: seated, not standing
  7. Close-grip Push-upPlay demonstration

    7. Close-grip Push-up

    49% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands placed close together, directly under your shoulders.
    2. Engage your core and lower your body towards the ground, keeping your elbows close to your sides.
    3. Push through your palms to extend your arms and return to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Machine Triceps Extension
    • Equipment: bodyweight only, not a machine
    • Body position: lying face down, not standing
  8. Diamond Push-upPlay demonstration

    8. Diamond Push-up

    48% match
    • Triceps
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands close together, forming a diamond shape with your thumbs and index fingers.
    2. Keep your body in a straight line from head to toe, engaging your core and glutes.
    3. Lower your chest towards the diamond shape formed by your hands, keeping your elbows close to your body.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Machine Triceps Extension
    • Equipment: bodyweight only, not a machine
    • Body position: lying face down, not standing
  9. Incline Close-grip Push-upPlay demonstration

    9. Incline Close-grip Push-up

    46% match
    • Triceps
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Place your hands on an elevated surface, such as a bench or step, slightly wider than shoulder-width apart.
    2. Extend your legs behind you, resting on the balls of your feet, with your body forming a straight line from head to heels.
    3. Lower your chest towards the elevated surface by bending your elbows, keeping them close to your sides.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: triceps, the same as the Machine Triceps Extension
    • Equipment: bodyweight only, not a machine
    • Body position: lying face down, not standing
    • Balance: harder to stay steady on than the Machine Triceps Extension
  10. Three Bench DipPlay demonstration

    10. Three Bench Dip

    46% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on a bench with your hands gripping the edge, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Bend your elbows and lower your body until your upper arms are parallel to the ground.
    4. Push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Machine Triceps Extension
    • Equipment: bodyweight only, not a machine
    • Body position: seated, not standing
    • Balance: harder to stay steady on than the Machine Triceps Extension

Why You Might Need a Machine Triceps Extension Alternative

You might substitute the machine triceps extension because of equipment limits, shoulder or elbow pain, or a preference for different loading patterns. Machines guide a fixed path and reduce stabilizer demand; free weights and cables change torque, require more eccentric control, and allow varied joint angles. Overhead variations increase long-head stretch and activation through shoulder flexion, while pressdowns and kickbacks bias lateral and medial heads by altering elbow-extension torque. If you have joint irritation, choose low-compression cable options and keep a neutral wrist. Cue: keep the upper arm stationary and drive force through elbow extension to isolate the triceps and avoid shoulder compensation.

Machine Triceps Extension FAQ

What muscles does Machine Triceps Extension work?

The machine triceps extension primarily targets the triceps brachii: the long, lateral, and medial heads, which act as the main elbow extensors. Biomechanically it isolates elbow extension with minimal shoulder movement, so activation peaks when you keep the upper arm stable and focus on controlled concentric and eccentric phases.

What is the best bodyweight alternative to Machine Triceps Extension?

Close-grip (diamond) push-ups are the best bodyweight substitute because they force elbow-driven extension while requiring core tension and scapular stability. Cue: place hands beneath the sternum, keep elbows tight to the torso, and lower with control to emphasize triceps activation through the full range.

Can I build muscle without doing Machine Triceps Extension?

Yes, you can build triceps mass using other compound and isolation lifts that apply progressive overload. Use close-grip presses, dips, skull crushers, and cable pressdowns, and focus on full elbow extension and controlled eccentrics to maximize mechanical tension and hypertrophy.

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