The triceps, the three-headed muscle at the back of your upper arm, are an important part of many workouts. But do they belong to the “push” or “pull” group?

Let’s figure out what the triceps are for and how they work. 

We’ll also decide if tricep extensions and pushdowns are push or pull exercises and look at some of the best tricep-blasting workouts.

So Are Triceps Push Or Pull? What You Need To Know

Function Of The Tricep

Let’s talk about what the triceps do before we get into the push-pull argument. The lateral head, the long head, and the medial head are the three parts of these muscles that the name suggests. 

The main job of the triceps brachii is to extend the elbow joint, which makes your arm straight. Several upper body moves use this action, such as pushing and pulling exercises.

Triceps Anatomy

The triceps are an interesting group of muscles that make up a big part of the upper arm. The medial head is closer to the body, while the lateral head runs along the outside of your upper arm. 

The long head goes over the inside of your upper arm and is very important for keeping your shoulder stable.

Now we’ll talk about the big question: are triceps exercises like pushdowns and extensions push or pull exercises?

Are Tricep Extensions Push Or Pull?

Tricep extensions are push exercises commonly performed with a dumbbell or barbell. 

Extending your elbow and pushing a weight away from your body, you primarily engage your triceps in the push phase. This motion targets the triceps by extending your arm against resistance.

Is Trice Pushdown Push Or Pull?

Another staple tricep exercise is the cable pushdown, which might sound confusing due to the “push” in its name. 

However, the pushdown is indeed a push exercise. When you attach a bar to a high pulley, grip it with your palms facing down, and extend your elbows to push the bar down, you are working the triceps as a push action.

Best Tricep Exercises

Tricep Dips

How to Do Tricep Dips

1. Find parallel bars or use a sturdy surface, like the backs of two sturdy chairs.
2. Stand with your back to the bars or chairs and grip them with your hands shoulder-width apart.
3. Keep your legs straight and your feet together.
4. Lower your body by bending your elbows until your upper arms are parallel to the ground or your forearms are close to vertical.
5. Push yourself back up to the starting position by straightening your arms.

Tricep Dips Benefits

Tricep dips are a fantastic bodyweight exercise that primarily targets your triceps, the muscles on the back of your upper arms. They also engage your chest and shoulders. Tricep dips are classified as a “push” exercise, using your arms to push your body upward against gravity.

Close-Grip Bench Press

How to Do Close-Grip Bench Press

1. Lie on a bench with your back flat.
2. Hold the barbell with a narrow grip, positioning your hands shoulder-width apart.
3. Lower the bar to your chest while keeping your elbows close to your body.
4. Push the bar back up to the starting position, fully extending your arms.

Close-Grip Bench Press Benefits

The close-grip bench press is a powerful “push” exercise that works your triceps intensely. It also engages your chest and shoulders to some extent. The narrow grip forces your triceps to do the majority of the work, making it an excellent exercise for tricep development.

Skull Crushers

How to Do Skull Crushers

1. Lie on a bench with your back flat and your feet on the ground.
2. Hold an EZ bar or dumbbell with an overhand grip; arms extended toward the ceiling.
3. Bend your elbows, lowering the weight down toward your forehead.
4. Extend your arms back up, returning to the starting position.

Skull Crushers Benefits

Skull crushers, also known as lying tricep extensions, are another tricep “push” exercise. They focus on the extension of the elbow, isolating the triceps effectively. This exercise is known for its ability to build tricep strength and size.

Tricep Kickbacks 

How to Do Tricep Kickbacks

1. Hold a dumbbell in each hand.
2. Stand with your feet shoulder-width apart and a slight bend in your knees.
3. Bend forward at the hips while keeping your back straight.
4. Keep your upper arms close to your torso and parallel to the ground.
5. Extend your arms straight back, squeezing your triceps.
6. Hold for a moment and then return to the starting position.

Tricep Kickbacks Benefits

Tricep kickbacks are a tricep “push” exercise that emphasizes the extension of the elbow joint. This movement effectively isolates the triceps, helping to build definition and strength in the back of your upper arms.

Diamond Push-Ups

How to Do Diamond Push-Ups

1. Assume a push-up position with your hands close to your chest, forming a diamond shape with your thumbs and index fingers.
2. Keep your body in a straight line from head to heels.
3. Lower your chest toward the diamond shape, bending your elbows.
4. Push your body back up to the starting position.

Diamond Push-Ups Benefits

Diamond push-ups are a bodyweight “push” exercise that targets your triceps. This variation of the classic push-up helps build strength and definition in your triceps while engaging your chest and shoulders.

Sample Tricep Workouts

Full Push Workout

This workout strongly emphasizes tricep development while engaging other muscle groups.

Bench Press:

• Target: Chest, Triceps, Shoulders
• Sets: 4
• Repetitions: 8-10
• How to Do: Lie on a bench and lift a barbell with a shoulder-width grip. Lower the bar to your chest and push it back up.

Tricep Dips:

• Target: Triceps, Shoulders, Chest
• Sets: 3
• Repetitions: 10-12
• How to Do: Find parallel bars or use sturdy surfaces. Place your hands shoulder-width apart, lower your body by bending your elbows, and push yourself back up.

Diamond Push-Ups:

• Target: Triceps, Chest, Shoulders
• Sets: 3
• Repetitions: 12-15
• How to Do: Assume a push-up position with your hands close together under your chest, forming a diamond shape with your thumbs and index fingers. Lower your body, keeping your elbows close to your sides, and push your body back up.

Full Arm Workout

This workout not only works the triceps, but it also works the biceps and wrists, giving you a full arm workout.

Close-Grip Bench Press:

• Target: Triceps, Chest, Shoulders
• Sets: 4
• Repetitions: 8-10
• How to Do: Lie on a bench with a narrow grip on the barbell, lower the bar to your chest, and push it back up.

Skull Crushers:

• Target: Triceps
• Sets: 3
• Repetitions: 10-12
• How to Do: Lie on a bench holding an EZ bar or dumbbells, extend your elbows to lift the weight, and lower the weight toward your forehead.

Hammer Curls:

• Target: Biceps, Brachialis (Forearm Muscle)
• Sets: 3
• Repetitions: 10-12
• How to Do: Stand or sit with dumbbells at your sides. Keeping your palms facing your torso, curl the weights while contracting your biceps.

Full Tricep Only Workout

This workout is designed exclusively for tricep development and strength.

Tricep Kickbacks:

• Target: Triceps
• Sets: 4
• Repetitions: 10-12
• How to Do: Hold a dumbbell in each hand, bend at the hips and knees slightly, and extend your arms to the back.

Tricep Dips:

• Target: Triceps
• Sets: 3
• Repetitions: 8-10
• How to Do: Find parallel bars or use sturdy surfaces. Place your hands shoulder-width apart, lower your body by bending your elbows, and push yourself back up.

Cable Pushdowns:

• Target: Triceps
• Sets: 3
• Repetitions: 10-12
• How to Do: Attach a rope or straight bar to a cable machine. Stand facing the machine, grip the attachment, and extend your arms downward to work your triceps.

Final Thoughts

The triceps are an important aspect of the aesthetics and functionality of your upper body. Knowing whether they perform push or pull exercises will help you design more efficient routines. 

Maintaining even muscular growth in your arms requires both push and pull exercises. Make sure your triceps get the attention they need by performing various exercises.

FAQs

References

1. Muyor, J. M., Rodríguez-Ridao, D., & Oliva-Lozano, J. M. (2023). Comparison of Muscle Activity between the Horizontal Bench Press and the Seated Chest Press Exercises Using Several Grips. Journal of human kinetics, 87, 23–34. https://doi.org/10.5114/jhk/161468

2. Triceps Pushdowns. Retrieved from https://www.acefitness.org/resources/everyone/exercise-library/185/triceps-pushdowns/

Michael K.

Daniel Mesa, CPT, is a trusted fitness expert and founder of  FitDominium. With his extensive experience and commitment to helping others, Daniel is the go-to source for reliable fitness advice and recommendations.