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).

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

Original Exercise: Overhead Triceps

Overhead Triceps
Primary muscle
Triceps
Equipment
Bodyweight
Difficulty
Beginner
Type
Isolation

Secondary muscles: Lats

How to perform Overhead Triceps
  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.
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Ranked 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. 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
    Dumbbell Standing Triceps ExtensionPlay demonstration

    1. Dumbbell Standing Triceps Extension

    87% match
    • Triceps
    • Dumbbell
    • Intermediate
    • Isolation

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

    How to perform this exercise
    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
    • Cable
    • Beginner
    • Isolation

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

    How to perform this exercise
    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
  3. Cable Pushdown (With Rope Attachment)Play demonstration

    3. Cable Pushdown (With Rope Attachment)

    86% match
    • Triceps
    • Cable
    • Beginner
    • Isolation
    How to perform this exercise
    1. Attach a rope attachment to a high pulley on a cable machine.
    2. Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees.
    3. Grasp the rope with an overhand grip, palms facing each other.
    4. Keep your elbows close to your sides and your upper arms stationary throughout the exercise.
    5. Exhale and push the rope downward by extending your elbows until your arms are fully extended.
    6. Pause for a moment, then inhale and slowly return to the starting position by allowing your elbows to flex.
    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
  4. Cable Reverse Grip Triceps Pushdown (Sz-bar) (With Arm Blaster)Play demonstration

    4. Cable Reverse Grip Triceps Pushdown (Sz-bar) (With Arm Blaster)

    86% match
    • Triceps
    • Cable
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Attach a straight bar to the cable machine at the highest setting.
    2. Stand facing the cable machine with your feet shoulder-width apart.
    3. Grasp the bar with an underhand grip, palms facing up, and your hands shoulder-width apart.
    4. Keep your elbows close to your sides and your upper arms stationary throughout the exercise.
    5. Engage your triceps and slowly push the bar down until your arms are fully extended.
    6. Pause for a moment at the bottom, then 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
  5. Cable Reverse-grip PushdownPlay demonstration

    5. Cable Reverse-grip Pushdown

    86% match
    • Triceps
    • Cable
    • Beginner
    • Isolation
    How to perform this exercise
    1. Attach a straight bar to a high pulley cable machine.
    2. Stand facing the machine with your feet shoulder-width apart.
    3. Grasp the bar with an underhand grip, palms facing up, and your hands shoulder-width apart.
    4. Keep your elbows close to your sides and your upper arms stationary throughout the exercise.
    5. Using your triceps, push the bar down until your arms are fully extended and your triceps are contracted.
    6. Pause for a moment, then 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
    • Other
    • Beginner
    • Isolation

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

    How to perform this exercise
    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
  7. Cable High Pulley Overhead Tricep ExtensionPlay demonstration

    7. Cable High Pulley Overhead Tricep Extension

    85% match
    • Triceps
    • Cable
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Attach a rope to a high pulley and stand facing away from the machine.
    2. Grasp the rope with both hands and extend your arms overhead.
    3. Keep your elbows close to your head and your upper arms stationary.
    4. Slowly lower the rope behind your head by bending your elbows.
    5. Pause for a moment, then extend your arms back to the starting position.
    6. 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
  8. Cable Rope High Pulley Overhead Tricep ExtensionPlay demonstration

    8. Cable Rope High Pulley Overhead Tricep Extension

    85% match
    • Triceps
    • Cable
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Attach a rope to a high pulley and adjust the weight accordingly.
    2. Stand facing away from the pulley machine with your feet shoulder-width apart.
    3. Grasp the rope with both hands, palms facing down, and bring your hands above your head.
    4. Keep your upper arms close to your head and perpendicular to the floor.
    5. Slowly lower the rope behind your head by bending your elbows.
    6. Pause for a moment, then extend your arms back 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
  9. Barbell Standing Overhead Triceps ExtensionPlay demonstration

    9. Barbell Standing Overhead Triceps Extension

    83% match
    • Triceps
    • Barbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and hold a barbell with an overhand grip.
    2. Raise the barbell overhead, fully extending your arms.
    3. Keeping your upper arms close to your head, slowly lower the barbell behind your head by bending your elbows.
    4. Pause for a moment, then raise the barbell back to the starting position by extending your arms.
    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
  10. Dumbbell Seated Triceps ExtensionPlay demonstration

    10. Dumbbell Seated Triceps Extension

    81% match
    • Triceps
    • Dumbbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Sit on a bench with your back straight and feet flat on the ground.
    2. Hold a dumbbell with both hands and extend your arms straight up overhead.
    3. Bend your elbows and lower the dumbbell behind your head, keeping your upper arms close to your ears.
    4. Pause for a moment, then straighten your arms and return 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: seated, not standing

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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