The Best & Worst TRICEPS Exercises (Ranked Using Science)
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Date: 2024-05-25
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Comments and reviews: 20
JakeNashPK
For the JM press, if you swap the barbell for an ez bar, use a closer grip than shown in this video (around shoulder width, keep your head on the bench and bring the bar down to touch your neck, tuck your elbows (keep them as close to each other as possible) and focus on moving the elbows forward as you lower the weight.
These adjustments turn the JM press from a pretty mid exercise to, in my opinion, possibly the best triceps exercise.
Due to the angle of your arms and the line of force there is no other exercise that creates a better stretch for the triceps at the lengthened position and this variation always causes a crazy pump for me, it's also very easy to overload with double progression and small plates
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For the JM press, if you swap the barbell for an ez bar, use a closer grip than shown in this video (around shoulder width, keep your head on the bench and bring the bar down to touch your neck, tuck your elbows (keep them as close to each other as possible) and focus on moving the elbows forward as you lower the weight.
These adjustments turn the JM press from a pretty mid exercise to, in my opinion, possibly the best triceps exercise.
Due to the angle of your arms and the line of force there is no other exercise that creates a better stretch for the triceps at the lengthened position and this variation always causes a crazy pump for me, it's also very easy to overload with double progression and small plates
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thats_mr_b_
I stopped doing OH tricep extension for a month now. I've that they haven't been good for me. I don't walk out the gym saying I worked my triceps today. I remember staring at 70lbs and now work 90 to 100lbs with 15 rep range but I just don't grab my arms after a set in discomfort like I want haha. I feel machine tricep extension and JM press. Are just my best arm wreckers. It's this that makes me feel that picking 2 of these or 3 of these that you best connect with matter. Buuut damnit I feel maybe my progression was a sign to keep it regardless of not feeling it like I want.
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I stopped doing OH tricep extension for a month now. I've that they haven't been good for me. I don't walk out the gym saying I worked my triceps today. I remember staring at 70lbs and now work 90 to 100lbs with 15 rep range but I just don't grab my arms after a set in discomfort like I want haha. I feel machine tricep extension and JM press. Are just my best arm wreckers. It's this that makes me feel that picking 2 of these or 3 of these that you best connect with matter. Buuut damnit I feel maybe my progression was a sign to keep it regardless of not feeling it like I want.
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rokosamsam
To be honest I think the ropepulldown is mainly harder because you pull the ropes apart.
To produce a downward force you have to produce two diagnoal forces to the side. According to the forceparallelogram the diagonal forces have to be greater to produce the resulting downward force.
The wider the angle between the ropes - especially on the end of the move - the greater those forces have to be.
So overall you can do less reps because the force on each triceps (& the forearms) is greater.
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To be honest I think the ropepulldown is mainly harder because you pull the ropes apart.
To produce a downward force you have to produce two diagnoal forces to the side. According to the forceparallelogram the diagonal forces have to be greater to produce the resulting downward force.
The wider the angle between the ropes - especially on the end of the move - the greater those forces have to be.
So overall you can do less reps because the force on each triceps (& the forearms) is greater.
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JeffNippard
By the way! This is how you should interpret my tier list:
All exercises are ranked based on muscle building potential.
S tier - My favorite. Do it if you can.
A tier - Strongly recommend.
B tier - I still do these in certain contexts. There may be better options.
C tier - There are better options for most people. Can still have value in some contexts.
D tier - Probably not a great option for most people.
F tier - Generally not recommended.
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By the way! This is how you should interpret my tier list:
All exercises are ranked based on muscle building potential.
S tier - My favorite. Do it if you can.
A tier - Strongly recommend.
B tier - I still do these in certain contexts. There may be better options.
C tier - There are better options for most people. Can still have value in some contexts.
D tier - Probably not a great option for most people.
F tier - Generally not recommended.
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ethanpispas4098
Most research done on tricep growth, shows that the bench press (regular bench press, not even close grip) will grow the Lateral and the Medial head just as good, and sometimes BETTER than ANY tricep isolation movement, but it does not grow the long head as much. So if you are doing quite a lot of benching, the only tricep isolation exercises you should do, are the ones that really emphasize the long head (like the ones in S tier, or standing tricep extensions.
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Most research done on tricep growth, shows that the bench press (regular bench press, not even close grip) will grow the Lateral and the Medial head just as good, and sometimes BETTER than ANY tricep isolation movement, but it does not grow the long head as much. So if you are doing quite a lot of benching, the only tricep isolation exercises you should do, are the ones that really emphasize the long head (like the ones in S tier, or standing tricep extensions.
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FyroSwolo
You skipped my personal favorite tricep exercise, the overhead ez-bar (you can also do them with a straight bar) tricep extension.
It's similar to using a dumbbell, but like with the overhead cable extention, it allows you to tuck in your elbows and feel a crazy stretch in your longhead.
It's not as quite easy to overload as a skullcrusher, but the progression curve is similar and you get crazy sore and a crazy pump from doing them.
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You skipped my personal favorite tricep exercise, the overhead ez-bar (you can also do them with a straight bar) tricep extension.
It's similar to using a dumbbell, but like with the overhead cable extention, it allows you to tuck in your elbows and feel a crazy stretch in your longhead.
It's not as quite easy to overload as a skullcrusher, but the progression curve is similar and you get crazy sore and a crazy pump from doing them.
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jstylz7719
I'm so glad you ranked the dumbell kickbacks on the leaning position the lowest because I can barely get any contraction or mind muscle connection with that movement! I'm definitely gonna start doing the cable kickbacks your way though. So many ppl have tried to push me to do those leaning kickbacks and I just tell them shit is useless for me, I rather do other tricep workouts instead that get the job done. Thank u Jeff!
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I'm so glad you ranked the dumbell kickbacks on the leaning position the lowest because I can barely get any contraction or mind muscle connection with that movement! I'm definitely gonna start doing the cable kickbacks your way though. So many ppl have tried to push me to do those leaning kickbacks and I just tell them shit is useless for me, I rather do other tricep workouts instead that get the job done. Thank u Jeff!
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jordanjoepetts
Not mentioned, the kettlebell tricep skullcrusher. In my 18 years of training, this is easily the most effective tricep exercise. More load distributed behind the hand (more load into muscle, less into joint) and the change from neutral to pronated hand position (in comparison to dumbbells) targets the longhead much more effectively. Don’t knock it, until you try it - it will be a game changer for you.
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Not mentioned, the kettlebell tricep skullcrusher. In my 18 years of training, this is easily the most effective tricep exercise. More load distributed behind the hand (more load into muscle, less into joint) and the change from neutral to pronated hand position (in comparison to dumbbells) targets the longhead much more effectively. Don’t knock it, until you try it - it will be a game changer for you.
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lukeholyland8302
Skullcrishers are the best for me personally. Started off with just 5kg plates on them, bar being 8kg so it’s 18kg or 40lbs. Over 6 months I’ve progressed to 40kg or 88lbs, and I’ve added literal inches to my arms. Also press down strength and dip strength. But I attribute all tricep growth to my skullcrushers, if I had to choose a single tricep exercise for the rest of my life it’d be those
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Skullcrishers are the best for me personally. Started off with just 5kg plates on them, bar being 8kg so it’s 18kg or 40lbs. Over 6 months I’ve progressed to 40kg or 88lbs, and I’ve added literal inches to my arms. Also press down strength and dip strength. But I attribute all tricep growth to my skullcrushers, if I had to choose a single tricep exercise for the rest of my life it’d be those
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SkinnyM6886
Awesome vid. Skull Crushers are my fav tricep exercise. I love doing them at the first incline notch on the bench to allow more tension in the stretched position. They also feel real good when doing them on a smith machine, the smooth linear motion feels great once you get the bench in the right spot.
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Awesome vid. Skull Crushers are my fav tricep exercise. I love doing them at the first incline notch on the bench to allow more tension in the stretched position. They also feel real good when doing them on a smith machine, the smooth linear motion feels great once you get the bench in the right spot.
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jensvl
Im curious. I always believed that excersises, like rope instead of bar, is better for your arms. Because you're training smaller micro-muscles because of i. e. stablising, thus less reps, instead of only focusing on the big muscles. I'd like to know more on this subject!
great video allround! :)
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Im curious. I always believed that excersises, like rope instead of bar, is better for your arms. Because you're training smaller micro-muscles because of i. e. stablising, thus less reps, instead of only focusing on the big muscles. I'd like to know more on this subject!
great video allround! :)
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jeffnippard
Easy, do one push movement ( bench press wide or close)
Do one over head exercise (skullcrushers or overhead extension with a cable )
Do one pushdown exercise (preferably a straight bar tricep extension)
Switch exercise over a different program. Road to success.
Great video Jeff!
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Easy, do one push movement ( bench press wide or close)
Do one over head exercise (skullcrushers or overhead extension with a cable )
Do one pushdown exercise (preferably a straight bar tricep extension)
Switch exercise over a different program. Road to success.
Great video Jeff!
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edstar7894
I think the criteria you set at beginning meant you omitted the best tricep exercise - dips.
I understand they don’t have natural progression, but for me has been really effective. Actually find a lot of exercises which hit shoulder are very good for tricep. Particularly overhead
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I think the criteria you set at beginning meant you omitted the best tricep exercise - dips.
I understand they don’t have natural progression, but for me has been really effective. Actually find a lot of exercises which hit shoulder are very good for tricep. Particularly overhead
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krishsharma3329
Personally I dont understand the point that you can do more reps with bar instead of rope, as long as you're taking the exercise to failure and overloading on it I dont see how that matters, I find rope actually better because of that as the chance of cheating is much less
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Personally I dont understand the point that you can do more reps with bar instead of rope, as long as you're taking the exercise to failure and overloading on it I dont see how that matters, I find rope actually better because of that as the chance of cheating is much less
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edwardlenovo3240
Also if you find dips hurting your shoulders, try changing your foot position, if you keep your feet slighly in front (like you see most gymnasts do it, and where I learned this, it keeps your upper body more upright, and your shoulder in a better/safer position.
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Also if you find dips hurting your shoulders, try changing your foot position, if you keep your feet slighly in front (like you see most gymnasts do it, and where I learned this, it keeps your upper body more upright, and your shoulder in a better/safer position.
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danibadinfekr7659
I never hear anyone talking about the tricep extension machine, particularly the one by Hammer Strength. It's similar to the preacher curl machine, but for tricep extensions. I wonder how that ranks. Would it be better or worse than a cable tricep extension
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I never hear anyone talking about the tricep extension machine, particularly the one by Hammer Strength. It's similar to the preacher curl machine, but for tricep extensions. I wonder how that ranks. Would it be better or worse than a cable tricep extension
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M. Behzad_Khan
Can any one help I have really small long head, my lateral head is overdeveloped. This makes my arms look very ugly. I have build a good amount of muscles but my tricep long head is like it never existed. This has reduced my confidence in gym. Any advice
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Can any one help I have really small long head, my lateral head is overdeveloped. This makes my arms look very ugly. I have build a good amount of muscles but my tricep long head is like it never existed. This has reduced my confidence in gym. Any advice
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thats_mr_b_
JM press - man been loving these the last 3 weeks. I do them on the second from bottom notch, with an easy bar, I bring the bar below my chin but pressure over the direction of my eyes. When I'm fatigue I just do a tradition close grip bench. Love it
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JM press - man been loving these the last 3 weeks. I do them on the second from bottom notch, with an easy bar, I bring the bar below my chin but pressure over the direction of my eyes. When I'm fatigue I just do a tradition close grip bench. Love it
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ninientocalabas
Jeff could you make a video about tracking your macros on macro factor when you are on vacation or when you go out to a restaurant like how do you enter stuff and how is the best way to estimate and tips on how to stay consistent with tracking
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Jeff could you make a video about tracking your macros on macro factor when you are on vacation or when you go out to a restaurant like how do you enter stuff and how is the best way to estimate and tips on how to stay consistent with tracking
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notaneggplant7161
I switched from overhead cable triceps extension to the standing french press with ez bar. Cables are awesome, but it is hard af to get to the starting position with chalenging weight. It is not that big of an issue with a french press.
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I switched from overhead cable triceps extension to the standing french press with ez bar. Cables are awesome, but it is hard af to get to the starting position with chalenging weight. It is not that big of an issue with a french press.
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