10 Best Overhead Triceps Alternatives for Bodyweight Training

The Overhead Triceps is done standing. Ranked closest by our scoring: the Dumbbell Standing Triceps Extension, the Cable Pushdown and the Cable Pushdown (With Rope Attachment).

Overhead Triceps

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Overhead Triceps

The steps for the Overhead Triceps itself, so you can judge how close each substitute below really is.

Triceps, with lats · Bodyweight · Beginner · Isolation

  1. Sit upright on the floor with your partner behind you. Raise one arm straight up, and flex the elbow, attempting to touch your hand to your back. Your parner should hold your elbow and wrist. This will be your starting position.
  2. Attempt to extend the arm straight into the air as your partner prevents you from doing actually doing so.
  3. After 10-20 seconds, relax the arm and allow your partner to further stretch the tricep by applying gentle pressure to the wrist. Hold for 10-20 seconds, and then switch sides.

The 10 Best Overhead Triceps Alternatives

10 substitutes, ranked by how closely each one matches the Overhead Triceps on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

  1. Dumbbell Standing Triceps ExtensionPlay demonstration

    1. Dumbbell Standing Triceps Extension

    87% match

    Triceps · Intermediate · Isolation

    A good swap when you have dumbbells to work with, and it still works the triceps.

    • Dumbbell
    How to perform it
    1. Stand with your feet shoulder-width apart and hold a dumbbell in one hand.
    2. Raise the dumbbell overhead, keeping your arm straight.
    3. Bend your elbow and lower the dumbbell behind your head, keeping your upper arm stationary.
    4. Extend your arm 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 Overhead Triceps
    • Equipment: free weights, not bodyweight only
    • Body position: standing, the same as the Overhead Triceps
    • Balance: harder to stay steady on than the Overhead Triceps
  2. Cable PushdownPlay demonstration

    2. Cable Pushdown

    86% match

    Triceps · Beginner · Isolation

    A good swap when you have a cable machine to work with, and it still works the triceps.

    • Cable
    How to perform it
    1. Attach a straight bar to a high pulley cable machine.
    2. Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees.
    3. Grasp the bar with an overhand grip, hands shoulder-width apart.
    4. Keep your elbows close to your sides and your upper arms stationary.
    5. Exhale and push the bar down until your elbows are fully extended.
    6. Pause for a moment, then inhale and slowly return the bar to the starting position.
    7. 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 Overhead Triceps
    • Equipment: a cable, not bodyweight only
    • Body position: standing, the same as the Overhead Triceps
  6. Assisted Standing Triceps Extension (With Towel)Play demonstration

    6. Assisted Standing Triceps Extension (With Towel)

    85% match

    Triceps · Beginner · Isolation

    A straight swap when you want to keep working the triceps.

    • Other
    How to perform it
    1. Stand with your feet shoulder-width apart and hold a towel with both hands behind your head.
    2. Keep your elbows close to your ears and your upper arms stationary.
    3. Slowly extend your forearms upward, squeezing your triceps at the top.
    4. Pause for a moment, then slowly lower the towel back down 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 Overhead Triceps
    • Equipment: a band, not bodyweight only
    • Body position: standing, the same as the Overhead Triceps

Overhead Triceps FAQ

What muscles does Overhead Triceps work?

Overhead Triceps primarily targets the triceps brachii, with strong emphasis on the long head because the arm is overhead and the long head crosses the shoulder. It also recruits the posterior deltoid and scapular stabilizers to support the arm position.

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