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Triceps Exercises Ranked (BEST TO WORST)

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Rating: 4.0; Vote: 1

m going to give you the most popular tricep exercises ranked from worst to best and help you to determine which you should be doing and which you can probably ditch. With that said, we have to lay out the criteria for the triceps exercise selections. The first thing is that it has to be a multi-dimensional exercise if possible. This means, if it is only good at hypertrophy but provides no opportunity for overload and for building progressive strength, then it is not going to rank up there with the exercises for triceps that do a good job at both. Furthermore, if the movement doesn-t do a good job of stimulating the triceps muscle fully it is likely going to rank lower on the list than others. Remember, there are three heads to the triceps. Two of these only cross the elbow and are therefore only concerned with the bending and straightening of the joint. The other, the long head, crosses the shoulder which makes it uniquely engaged and capable of a better contraction with certain triceps exercises rather than others. With that being said, we start laying out the list and work our way up the rankings from the worst chest exercise to the best triceps exercise. WORST 1. Standing DB Powerbombs 2. Lying Crossface Extensions 3. Bench Dips The Standing DB powerbomb or overhead dumbbell extension is not one of the best is and always will be at the bottom of the list for me. Not only does it place your shoulder joint at increased risk of injury due to the weighted internal rotation that you must assume to get in position to do the move, but it also doesn-t give the triceps the best stretch possible. A later variation of this does much better. The lying crossface extension is a single arm variation of the Tate Press. While I have immense respect for the man himself, I am not a fan of this triceps exercise. The reasons are similar to those stated for the powerbomb. The position of the arm during the movement is the starting position for the Hawkins Kennedy impingement test. Too much internal rotation. Even though it-s not weighting the internal rotation there are simply better ways to load elbow extension. The bench dip is one I-ve covered extensively here on this channel. BETTER 5. Rope Pushaways 6. Basic Triceps Pushdowns 7. Diamond Cutter Pushups The rope pushaway fails to be as effective as a triceps exercise as possible due to an issue with the physics of the movement. In order to maximize the force applied to the muscle you are working you want to maintain a perpendicular line of force to the forearm. The basic pushdown has some of the same limitations. While the tension is high at the start of every rep, it declines as you approach the fully contracted triceps position at the bottom. Diamond Cutter pushups are often times too remedial to provide a growth stimulus (unless they are being done as a high rep metabolic exercise at the end of a hard 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 harder version of the basic diamond cutter pushup and give you that long head engagement that makes their ability to stimulate triceps growth even better. The reverse grip pushdown sets up the long head for better stimulation making it a preferred option. The overhead rope extension fixes the physics limitations of the triceps pushaway. The JM Press utilizes some momentum and a moving arm during the exercise to make it one you are able to load up on better. If you feel any discomfort in the elbow or wrist during this move simply switch to a dumbbell for a neutral hand position. ALMOST BEST 12. Triceps Kickbacks 13. DB Incline Power Bombs 14. Weighted Upright Dips 15. Rocking Pushdowns 16. Close Grip Bench Press These five triceps exercises are at the top of the heap when it comes to the best exercises for building big triceps. Watch the video to see the specific reasons why they stand alone. BEST 15. Lying Triceps Extensions There simply is no better triceps exercise for building a big back of your arms. Watch to see why. For a complete step by step workout program that was created with the same level of science behind the selection of every exercise in the plans, be sure to head to athleanx. com via the link below and
Date: 2022-04-22

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Comments and reviews: 10

Venkateswaran
Worst-
standing dumbbell powerbomb 1: 23-
Cross face Tricep extension 2: 02-
Bench dip 2: 48-
Better-
Rope push away 3: 48-
tricep pushdown 4: 35-
diamond cutter push up 5: 25-
Better Still-
cobra push up 6: 38-
Reverse grip push down 7: 43-
Overhead rope extension 8: 38-
JM press 9: 25-
Almost Best-
Dumbbell kickback 10: 32-
Incline Dumbbell Powerbomb 11: 42-
Rocking Push Down 12: 31-
Weighted Upright Dip 13: 23-
Close Grip bench press 14: 07-
Best-
Lying Tricep Extension 14: 38
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Pete's
I am loving your best and worst exercise videos. I often explain to people why they shouldn't sleep on their stomach. I tell them that if they went to an orthopedic and they wanted to try and replicate a neck symptom they would rotate, extend and push down on your head. When you sleep on your stomach you are doing 2 out of 3 of those things. I like how you explain the reason why exercises are better or worse. Thank you, I wish I had access to these videos in my early lifting days. I could have saved my shoulder. Haha. Thank you for the content.
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Wess
Hi there Jeff, love your vids, only one I watch the rest is all booboo, wanted to ask you a question, well I used to work out from 16 and I stopped around 28. I am 41 now and started to work back out, I remember a lot from my old workout routines and if I recall right I used to work out chest with biceps on the same day, back with triceps, and traps with shoulders on different days. And now I also get in squads day to day. What do suggest as the best muscle combos for muscle training? Thank you in advance!
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Jackie
Hey, I have a compound question. If you are wanting to workout 5x a week, how would you split up workouts? Particularly as a woman (where maybe lower body is more crucial. I've heard back and forth on either keeping chest and back separate or combining it as chest/tri and back/bi. But on a 5-day schedule, that then leaves shoulders by itself, which seems less useful. Would be curious as to your take on this. I've currently been considering a Chest, Glute/Ham, Back/Bi, Quad/Calf, Shoulder/Tri breakdown.
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bj
I like Jeff, he is very knowledgable, but much of his tips are idealistic for people of his size and shape. Jeff has skinny legs and no junk in the trunk. Most of his body weight is in his torso. Because I have thick legs and butt, dips in general hurt my shoulders, elbows and wrists and I bench around 340lbs weighing 225lb. I mostly agree with his list but no way is the close grip bench better than the JM press if done right. Thanks for the video.
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phillip
phillip mansfield
0 seconds ago
do you know any way to train someone with heterotopic ossifacation. I have a bone growing into my abductor muscle in my hip as a result of a full hip replacement. I am 47. The replacement came from a bike crash. It's rare. My therapist did me no good. The range of motion doesn't allow any movements to engage my thigh muscles. I'm a year in and i can see my leg shrinking. I wonder what the future will bring
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s! moNst3r
I must say, I really respect this man. So many fakes out there just stringing you along with their bs, never actually giving you any information or help just referring you to some pay-walled website.
Jeff over here really just wants to ensure that people do things properly and avoid injury, have learned so much here about good form and technique - which is far more important than how much weight you lift.
Thanks Jeff!
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sport
An excellent series. I really like the reverse grip push-downs, but I find that I have severe wrist strain when using a straight bar on a cable setup. I prefer using the EZ curl bar for reverse skull crusher, which eases the wrist strain. That or I use the cable machine with a single arm and handle to perform a reverse tricep kick-back. It would be nice to hear more about options for reducing the wrist strain.
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jan
I have trained triceps with pushdown v-bar, rope, and straight bar, but then i started with laying triceps extensions with dumbbells and have been doing it for a long time and think it gives better results. I'm glad now that I got confirmed that i did the right thing. Is it called french press as well?
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Brian
I weirdly enough use the basic pulldown as a trap workout it seems to hit that muscle group more then the triceps and I like doing that for traps more then shrugs I always have trouble actually challenging myself with shrugs but it-s not hard for me to challenge myself with a pulldown
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