For triceps growth
For triceps growth, triceps extension machine rates higher on our research criteria: more stretch.
Both are good choices that train the triceps the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work
Triceps Extension Machine. A fixed path isolates the triceps, and it’s easy to load and push close to failure.
Rope Pushdown. Simple and joint-friendly, but the long head never gets stretched.
For triceps growth, triceps extension machine rates higher on our research criteria: more stretch. Both are good choices that train the triceps the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
About the same: both are easy to learn.
Triceps extension machine needs a machine, so for most people it’s a gym exercise. Rope pushdown needs a cable station, so for most people it’s a gym exercise.
About the same: both rate Excellent for joint and recovery cost in our research rubric.