Tricep extensions come in many variations: overhead (for the long head), lying/skull crushers (for the lateral head), pushdowns (for the lateral and medial heads), kickbacks, and bodyweight versions. Each targets different heads of the triceps depending on arm position, grip, and angle.
What Is a Tricep Extension?
A tricep extension is any exercise where the primary movement is elbow extension — straightening the arm against resistance. The triceps brachii is the sole prime mover. Unlike compound pressing (bench press, dips), extensions isolate the triceps without significant chest or shoulder involvement.
The key variable across variations is arm position relative to the body. Where the arm is determines which of the three heads is most active:
| Arm Position | Primary Head | Example Exercises |
|---|---|---|
| Overhead (above head) | Long head | OH dumbbell, cable, band extension |
| At sides (neutral) | Lateral head | Pushdowns, kickbacks |
| In front (lying) | Lateral + long | Skull crushers, French press |
| Any (full lockout) | Medial head | All extensions at lockout |
Overhead Extensions
The best variations for the long head. The overhead position stretches the long head across the shoulder joint, placing it under greater tension. See our complete overhead extension guide.
Dumbbell Overhead (Two-Hand)
Hold one dumbbell with both hands behind the head. Extend to lockout. The most common overhead variation. 3 sets of 10 to 15.
Single-Arm Dumbbell Overhead
One dumbbell, one arm at a time. Corrects imbalances. Use the free hand to stabilize the working elbow.
Cable Overhead (Rope)
Face away from a cable machine, rope behind the head. The smoothest, most joint-friendly overhead option. Constant tension throughout.
Band Overhead
Step on a band, extend behind the head. Ascending resistance matches the strength curve. Excellent for home training.
Kettlebell Overhead
Hold by the horns behind the head. Offset weight adds a stability challenge.
Lying Extensions (Skull Crushers)
Performed lying on a bench with a barbell, EZ bar, or dumbbells. Lower toward the forehead, extend. Heavy loading through a long ROM. Higher elbow stress than cable variations — use moderate weight and control the eccentric. See our skull crushers vs overhead extensions comparison.
EZ Bar Skull Crusher
The most popular version. EZ bar angles reduce wrist stress. 3 sets of 8 to 12.
Dumbbell Skull Crusher
Allows independent arm movement. Neutral grip reduces elbow stress for some trainees.
French Press
Similar to skull crushers but the bar lowers behind the head rather than toward the forehead, adding a long head stretch component.
Pushdown Extensions
The most popular tricep isolation category. Performed at a cable machine with various attachments. Elbows pinned to sides, full extension to lockout. See our complete pushdown technique guide.
Straight Bar Pushdown
Heaviest loads, strongest lateral head activation. The default pushdown.
Rope Pushdown
Spread the rope at the bottom for peak contraction. Slightly lighter but excellent muscle feel.
Reverse-Grip Pushdown
Underhand grip for medial head emphasis. Light weight, high reps (15 to 20).
Single-Arm Pushdown
Unilateral work for imbalance correction and core anti-rotation.
Kickback Extensions
Hinge at the hip, upper arm parallel to the floor, extend the forearm backward. Peak contraction at full extension. Works best with cables (constant tension) or bands (ascending resistance). Dumbbell kickbacks lose tension at the bottom due to gravity. Lateral head emphasis.
Bodyweight Extensions
Using a bar, bench, or wall as an anchor point. Bodyweight skull crushers, bar extensions, tiger bends, and diamond push-ups all qualify as bodyweight extension variations. See our calisthenics guide and pull-up bar exercises.
How to Choose the Right Variation
For the long head: overhead extensions (any implement). For the lateral head: pushdowns with overhand grip. For the medial head: reverse-grip pushdowns or any extension with full lockout emphasis. For overall mass: skull crushers or heavy cable work. For joint health: band or cable variations. For home training: band, kettlebell, or bodyweight options.
The ideal weekly program includes at least one overhead variation and one pushdown/lateral head variation. See our best tricep exercises ranking and weekly volume guide. Always finish with stretching. If any extension causes elbow pain, switch to a cable or band variation and reduce load.
