There are such a lot of triceps exercises, however which of them must you be focusing your efforts on if you wish to construct greater triceps and enhance your power? On this video, I’m going to provide the hottest tricep exercises ranked from worst to finest and provide help to to find out which you have to be doing and which you’ll be able to in all probability ditch.
With that mentioned, we now have to put out the standards for the triceps train choices. The very first thing is that it needs to be a multi-dimensional train if doable. This implies, if it is just good at hypertrophy however gives no alternative for overload and for constructing progressive power, then it isn’t going to rank up there with the exercises for triceps that do a very good job at each.
Moreover, if the motion doesn’t do a very good job of stimulating the triceps muscle absolutely it’s seemingly going to rank decrease on the record than others. Keep in mind, there are three heads to the triceps. Two of those solely cross the elbow and are subsequently solely involved with the bending and straightening of the joint. The opposite, the lengthy head, crosses the shoulder which makes it uniquely engaged and able to a greater contraction with sure triceps exercises fairly than others.
With that being mentioned, we begin laying out the record and work our means up the rankings from the worst chest train to the very best triceps train.
WORST
1. Standing DB Powerbombs
2. Mendacity Crossface Extensions
3. Bench Dips
The Standing DB powerbomb or overhead dumbbell extension is just not probably the greatest is and at all times can be on the backside of the record for me. Not solely does it place your shoulder joint at elevated threat of harm as a result of weighted inner rotation that you should assume to get in place to do the transfer, but it surely additionally doesn’t give the triceps the very best stretch doable. A later variation of this does significantly better.
The mendacity crossface extension is a single arm variation of the Tate Press. Whereas I’ve immense respect for the person himself, I’m not a fan of this triceps train. The explanations are just like these said for the powerbomb. The place of the arm throughout the motion is the beginning place for the Hawkins Kennedy impingement check. An excessive amount of inner rotation. Despite the fact that it’s not weighting the inner rotation there are merely higher methods to load elbow extension.
The bench dip is one I’ve lined extensively right here on this channel.
BETTER
5. Rope Pushaways
6. Primary Triceps Pushdowns
7. Diamond Cutter Pushups
The rope pushaway fails to be as efficient as a triceps train as doable on account of a difficulty with the physics of the motion. With a view to maximize the drive utilized to the muscle you’re working you wish to preserve a perpendicular line of drive to the forearm.
The essential pushdown has a few of the similar limitations. Whereas the stress is excessive firstly of each rep, it declines as you strategy the absolutely contracted triceps place on the backside.
Diamond Cutter pushups are sometimes instances too remedial to supply a progress stimulus (until they’re being performed as a excessive rep metabolic train on the finish of a tough chest or push workout).
BETTER STILL
8. Cobra Pushups
9. Reverse Grip Triceps Pushdowns
10. Overhead Rope Extensions
11. JM Press
Cobra pushups are a more durable model of the fundamental diamond cutter pushup and offer you that lengthy head engagement that makes their skill to stimulate triceps progress even higher.
The reverse grip pushdown units up the lengthy head for higher stimulation making it a most well-liked possibility.
The overhead rope extension fixes the physics limitations of the triceps pushaway.
The JM Press makes use of some momentum and a shifting arm throughout the train to make it one you’ll be able to load up on higher. In case you really feel any discomfort within the elbow or wrist throughout this transfer merely change to a dumbbell for a impartial hand place.
ALMOST BEST
12. Triceps Kickbacks
13. DB Incline Energy Bombs
14. Weighted Upright Dips
15. Rocking Pushdowns
16. Shut Grip Bench Press
These 5 triceps exercises are on the prime of the heap with regards to the very best exercises for constructing huge triceps. Watch the video to see the particular the explanation why they stand alone.
BEST
15. Mendacity Triceps Extensions
There merely isn’t any higher triceps train for constructing a giant again of your arms. Watch to see why.
For an entire step-by-step workout program that was created with the identical degree of science behind the choice of each train within the plans, you’ll want to head to athleanx.com through the hyperlink beneath and take a look at this system selector software. Reply only a few questions and discover the plan that’s finest suited to your present objectives.
For extra movies on exercises for greater triceps and the triceps workouts / triceps exercises you’ll want to keep in mind to subscribe to our channel right here on youtube through the hyperlink beneath and keep in mind to show in your notifications so that you by no means miss a brand new video when it’s revealed.
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If you found these rankings helpful then you are DEFINITELY going to want to see how I ranked shoulder exercises so that you NEVER mess up your exercise selections – https://youtu.be/tZafawk3arc
How about the French triceps extension? It's as good as the lying triceps extension
Excellent
Thank you for this!
When pulling his pecker , Jeff uses both hands evenly to avoid any muscle imbalances .
Where would you rank the reverse grip bench press?
When Jeff phones anyone he always calls them again with the other hand to avoid….. haha
I hit my head with dumbell behind the head.
worst to best*
I got a left shoulder impingement from a combination of compounding multiple bad forms such as the bench dip courtesy of people like Chris Heria. He has good intentions but clearly did not warn people like me on what to avoid so I don't f'k myself up.
Sorry total nonsense. I built my triceps using bench dips.
So nobody's gonna mention that 8:01 moment where Jeff showed he's just like the rest of us? If the garter's still intact, you don't need to buy new ones.
Great quality as always…
блевота
You’re the best
Get better underwear. That Rip is strong.
I like dips too now. My legs dont weigh nothing so I can look like a stud strapping an extra 45lb around my waist… And if I always got windpants on nobody will ever notice im not lifting any legs up. Beastmode. Thanks Jeff!
Can Lying Triceps Extensions be made better doing them with a cable machine? Also easier to do drop sets and better strength curve.
10:32 Dumbell kickbacks.
11:46 incline dumbbell powerbombs.
Here are a bunch of lazy people who don't used to work out but watching Jeff videos for getting information.
Okay but I'm literally doing the standing db overhead extensions at this very moment and I don't have much if any discomfort when keeping my elbows closer together. not trying to be stubborn but almost all my workout time is at work where all I have is a dumbbell
soo bench dips are good if you do it correctly right?
Jeff buy some new underwear, your a multi millionaire
I can't wait until diamond pushups are too easy
If you do tricep extension one side at a time, then you can extend the arm back for peak contraction. I find it very effective. The bench dip I also find very effective since I can add weight on my lap. Pro tip, elevate your legs on another bench or chair .
8:50, 7:00, 7:52, 9:30, 10:55,11:45, 12:35, 13:30, 14:20, 14:40
6:38 I know this one, I do this with my girl
When he says 25-40 D push-ups, does he mean in 1 set or multiple? If that's one set I've got a long way to go lol
3:52 ffs now there’s physics in workouts
Good video but you talk too fast.
i hope you r not doing just for the sake of speaking something different 🙏🙏
In the US you drive on the right side, in the UK you drive on the left side. Jeff drives on both sides, therefore, putting his car in perfect balance.
Reverse grip pushdown seems like bs
The thing about this channel is that it's also an encyclopedia. I was at the gym today hating life because I couldn't think of a really good tricep exercise that I wanted to do and typed triceps exercise athleanX and got this video and ended up doing the best exercise on the list which also felt fantastic
Very helpful video!
im not liking these videos because they're making me re-think my entire workout lol.
At 8:02 Jeff’s undies did one too many lifts
I do think diamond pushups should be on there
the tricep cant read the number on the dumbbell. that really hit me lol. i love this best/worst series. great stuff!
What happened to skullcrushers?
6:40
Jm 9:25
14:40
Lol, the only tricep exercise I’ve ever done was the worst one. All I got are 35s. Guess I have to do something else.
Whats the difference between skull crusher and the lying tricep extension?
I love the DB kickback, that contraction is full solid 100% of the time.
Why can't you do diamond pushups with resistance bands or a backpack with weights? I don't understand that "ease of execution" argument. The amplitude seems good to me if you do it right 🤔
But you included bench dips in your "get bigger arms in three weeks" video. Yes, with the right hand position, but still
Overhead DB power bomb – I used to do all the time but because of gains I needed heavier weights BUT it put a lot or pressure on my neck and shoulders and I just didn’t feel safe doing the exercise anymore and moved to other safer athlean x approved ones
Kickbacks are all I do; any other free weight exercise puts too much stress on my elbow.
Great stuff, as always, Jeff! So if I were doing three sets of three exercises for triceps, which three would you recommend to ensure I’m stressing all three heads?