The Best & Worst TRICEPS Exercises (Ranked Using Science)

Jeff Nippard
24 May 202414:53

Summary

TLDRThis video ranks 20 popular triceps exercises from best to worst based on three criteria: high tension, comfort, and progression ease. The overhead cable triceps extension is crowned the best exercise for its ability to target all three heads of the triceps effectively. Conversely, the dumbbell kickback is deemed the least effective due to its limited tension distribution. The video emphasizes the importance of incorporating a variety of exercises to ensure balanced triceps development and provides detailed insights into the mechanics and benefits of each exercise.

Takeaways

  • πŸ‹οΈβ€β™‚οΈ The video ranks 20 popular tricep exercises on a tier list from S (super) to F (fail), focusing on muscle growth.
  • πŸ€” An ideal tricep exercise should provide high tension, feel good without causing pain, and have a simple progression for adding weight or reps.
  • πŸ’ͺ The triceps consist of three heads: lateral, medial, and long, each contributing to different aspects of arm shape and function.
  • πŸ”₯ The rope press down is ranked in B tier due to its mind-muscle connection but limited tension compared to other methods.
  • πŸ‹οΈβ€β™€οΈ The bar press down is recommended for its stability and even tension, ranking it in A tier despite not stretching the tricep as much as other exercises.
  • πŸ‘Ž The reverse grip press down is considered the worst of the three press down variations due to its reduced strength output and grip limitations.
  • 🌟 The overhead cable triceps extension is the first exercise to be ranked in S tier, emphasizing the long head's role in shoulder extension.
  • πŸ€” The katana tricep extension is a personal favorite but requires more setup and has a learning curve, placing it in A tier.
  • πŸ‹οΈβ€β™‚οΈ Dumbbell French press is effective for stretching the long head but can be bulky and awkward, earning it a B tier ranking.
  • πŸ’₯ Skull crushers are highly effective for tricep growth, offering high tension and easy progression, ranking them in S tier.
  • πŸ”§ The close grip bench press is great for progressive overload but may not develop the long head as effectively, placing it in A tier.

Q & A

  • What is the main focus of the video?

    -The video focuses on ranking 20 popular triceps exercises on a tier list from S to F, based on their effectiveness for muscle growth.

  • What are the three criteria for ranking the triceps exercises?

    -The criteria are high tension in the stretched position, a good feel without causing pain and a smooth resistance profile, and a simple progression for easy weight or rep increase over time.

  • What are the three heads of the triceps and what do they contribute to the arm's shape?

    -The three heads are the lateral head, which gives the triceps a rounded shape; the medial head, which adds shape to the arm as a whole; and the long head, which beefs up the triceps from the rear.

  • Why are press-downs a popular triceps exercise?

    -Press-downs are popular because they hit all three heads of the triceps, with a slight emphasis on the medial and lateral heads, and they have various grips and attachments that can alter the feel and effectiveness of the exercise.

  • What is the advantage of using a rope for press-downs?

    -Using a rope allows for driving the handles apart at the bottom, potentially increasing the contraction in the triceps, but it is more of a mind-muscle connection and doesn't add as much contractile benefit.

  • How does the overhead cable triceps extension benefit the long head of the triceps?

    -The overhead cable triceps extension benefits the long head by moving the arms overhead, which stretches the long head more than the other two heads, and provides high tension in the stretched position.

  • What is the main drawback of using a rope for overhead cable triceps extensions?

    -The main drawback is that the rope limits the ability to overload the triceps due to its less rigid and stable nature, resulting in some tension loss through the need to stabilize the rope with the forearms.

  • Why does the video consider the overhead cable triceps extension an S-tier exercise?

    -The overhead cable triceps extension is considered an S-tier exercise because it effectively targets all three heads of the triceps, especially the long head when the arm is overhead, and has been validated in studies for superior hypertrophy results.

  • What is the issue with the reverse grip press-down according to the video?

    -The reverse grip press-down is considered less effective because turning the palms up doesn't significantly change the biomechanics for the triceps but can limit strength output and cause grip to be a limiting factor.

  • Why does the video suggest that cable triceps kickbacks are better than dumbbell kickbacks?

    -Cable triceps kickbacks are better because they provide even tension throughout the range of motion and bias tension toward the stretched aspect of the triceps, unlike dumbbell kickbacks which offer no tension when the triceps are stretched.

  • What is the video's final verdict on the best and worst triceps exercises?

    -The video crowns the overhead cable triceps extension as the best exercise for triceps growth and suggests that the dumbbell kickback might be the least effective option compared to others.

Outlines

00:00

πŸ“Š Tricep Exercises Ranked for Muscle Growth

The video script discusses a tier list ranking for triceps exercises based on their effectiveness for muscle growth. Criteria for ranking include tension in the stretched position, a smooth resistance profile, and the ability to progress easily over time. The script explains the roles of the three triceps heads and how different exercises target these heads. The press down is introduced as a popular exercise, with variations using a rope, bar, and reverse grip, each with its advantages and disadvantages. The overhead cable triceps extension is highlighted for its effectiveness on the long head of the triceps.

05:01

πŸ‹οΈβ€β™‚οΈ Advanced Tricep Exercises and Their Effectiveness

This paragraph delves into various triceps exercises, their setup, and execution. It covers the katana triceps extension, which is praised for its unique setup and dual-arm training capability. The French press and its variations, including the one-arm dumbbell extension, are discussed for their ability to stretch the long head of the triceps. Skull crushers are highly recommended for their high tension and overload potential, despite some biomechanical limitations. The JM press is critiqued for its mixed results and potential discomfort. Kickbacks are introduced as a unique exercise for long head contraction, with cable kickbacks favored over dumbbell variations.

10:03

πŸ’ͺ Maximizing Tricep Development Through Diverse Exercises

The final paragraph emphasizes the importance of a diverse approach to tricep training, including pressing exercises, isolation work, and exercises targeting the long head with arms overhead. It critiques the effectiveness of certain exercises like dips and push-ups in terms of progressive overload and comfort. The close grip bench press is recognized for its overload capacity but criticized for not fully targeting the long head. The paragraph concludes with recommendations for a comprehensive tricep training program and identifies the overhead cable tricep extension as the superior exercise, while the dumbbell kickback is considered less effective.

Mindmap

Keywords

πŸ’‘Triceps

Triceps refer to the muscles at the back of the upper arm, which are responsible for extending the forearm and straightening the arm. In the video, the triceps are the primary focus for muscle growth, with exercises specifically designed to target and develop these muscles for improved strength and appearance.

πŸ’‘Tier List

A tier list is a ranking system that categorizes items, in this case, exercises, into different levels of effectiveness or quality. The video uses a tier list to rank triceps exercises from 'S' for super effective to 'F' for fail, providing a clear hierarchy of which exercises are considered best for triceps growth.

πŸ’‘Muscle Growth

Muscle growth, or hypertrophy, is the increase in muscle fiber size due to increased protein synthesis within muscle cells. The video's main theme revolves around identifying the best exercises for promoting triceps muscle growth, with a focus on exercises that provide high tension and progressive overload.

πŸ’‘High Tension

High tension in the context of the video refers to the amount of stress or load applied to the triceps muscles during an exercise, which is crucial for stimulating muscle growth. Exercises that provide high tension, especially in the stretched position, are emphasized as being more effective for triceps development.

πŸ’‘Progression

Progression in the script refers to the ability to gradually increase the difficulty of an exercise over time, allowing for continuous muscle growth and development. The video mentions that a good triceps exercise should have a simple progression, meaning it should be easy to add weight or reps from week to week to keep challenging the muscles.

πŸ’‘Lateral Head

The lateral head is one of the three heads of the triceps muscle, responsible for giving the triceps a rounded shape. The video discusses how different exercises emphasize the development of the lateral head, contributing to the overall shape and size of the triceps.

πŸ’‘Long Head

The long head of the triceps is a muscle that crosses both the elbow and shoulder joints, playing a significant role in arm extension and shoulder movement. The script highlights the importance of exercises that target the long head, particularly when the arm is positioned overhead, to maximize triceps development.

πŸ’‘Overhead Cable Triceps Extension

This specific exercise is mentioned in the script as an effective way to target the long head of the triceps, especially when the arms are positioned overhead. The overhead cable triceps extension is praised for its ability to provide high tension in a stretched position, which is beneficial for muscle growth.

πŸ’‘Skull Crushers

Skull crushers is a colloquial term for an exercise that targets the triceps by lowering a barbell or dumbbells towards the forehead while lying down. The video discusses the effectiveness of skull crushers for high tension during the stretched position of the triceps and their potential for progressive overload.

πŸ’‘Dips

Dips are a compound exercise that targets the triceps, chest, and shoulders. The script differentiates between close-grip dips and bench dips, discussing their effectiveness for triceps growth and the challenges associated with progressive overload as the triceps get stronger.

πŸ’‘Cable Kickbacks

Cable kickbacks are an isolation exercise for the triceps where the arm is held behind the torso and the cable is pulled towards the body. The script notes that this exercise allows the long head of the triceps to reach peak contraction, making it an effective exercise for overall triceps development.

Highlights

The video ranks 20 popular tricep exercises on a tier list from S to F.

Exercises are evaluated based on high tension, feel, and progression simplicity.

Triceps have three heads: lateral, medial, and long, each affecting arm shape differently.

Press downs hit all tricep heads but favor medial and lateral more than the long head.

Using a rope for press downs can feel good but limits tension on the triceps.

Barbell press downs are stable and allow for easy progression, almost in S tier.

Reverse grip press downs limit strength output and are ranked in C tier.

Overhead cable triceps extensions emphasize the long head and are ranked in S tier.

Katana triceps extensions hit both arms individually and are tentatively ranked in A tier.

Dumbbell French press stretches the long head but is bulky and ranked in B tier.

One-arm dumbbell tricep extensions are good for addressing imbalances and are ranked in A tier.

Skull crushers offer high tension and overload potential, placing them in S tier.

Dumbbell skull crushers are awkward and placed in A tier despite theoretical benefits.

JM press is a hybrid exercise with some benefits but causes discomfort for some, ranked in B tier.

Smith machine JM press is more controlled and ranks higher in A tier.

Cable triceps kickbacks provide a full squeeze of the long head and are ranked in A tier.

Dumbbell kickbacks are less effective for overloading and are ranked in C tier.

Post grip dips strongly contract the long head but have limitations, ranked in B tier.

Bench dips do not progress well for advanced trainees and are ranked in C tier.

Machine dips offer stability but still have the issue of muscle takeover, ranked in B tier.

Close grip bench press is great for overloading but less effective for the long head, ranked in A tier.

Close grip push-ups are hard to overload and ranked in C tier.

Diamond push-ups are a good finisher and make it into B tier.

The best exercise for tricep growth is the overhead cable tricep extension.

The worst exercise in the list is the dumbbell kickback, though it has its uses.

Transcripts

play00:00

what are the best and worst triceps

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exercises for muscle growth well in this

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video I'll be ranking 20 of the most

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popular movements on a tier list from s

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for super to F for fail and at the end

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I'll Crown one exercise as the best of

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the best and one as the worst of the

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worst and to make sure your favorite

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tricep exercise doesn't end up in F tier

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it needs to take three boxes one it must

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provide high tension especially in the

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stretched position two it needs to feel

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good meaning it doesn't cause pain and

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it has a nice smooth resist resistance

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profile three it needs to have a simple

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progression that means you can easily

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add some weight or a rep from week to

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week now as I'm sure you know there are

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three heads of the triceps hence the tri

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prefx there's the lateral head the

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medial head and the long head the long

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head beefs up your triceps from the rear

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the lateral head gives the triceps that

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rant shape and the medial head runs down

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the middle adding shape to the arm as a

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whole and so when we're ranking

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exercises we'll need to consider which

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movements will emphasize which aspect to

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ensure proportional development let's

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start with the most popular triceps

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exercise the press down press Downs will

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hit all three heads of the triceps but

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probably grow the medial and lateral

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heads a little better than the long head

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there are three main ways people do

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these using a rope using a bar and using

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a reverse grip the advantage of using a

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rope is that you can really drive the

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handles apart at the bottom which will

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help some people feel a harder

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contraction in their triceps granted

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this motion is mainly happening at the

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wrists so I don't think it's adding a

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whole lot of real contractile benefit to

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the triceps it's more of a mind muscle

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connection thing the downside of using

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the Rope is that you just won't be able

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to load as much tension onto the triceps

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earlier this week I did an experiment

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where I tested how many reps I could get

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using the Rope versus using the bar

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while keeping the weight in my technique

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exactly the same I got 12 reps with the

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rope and 16 reps with the bar that's

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four extra reps at the same weight

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simply by using a bar and that's because

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the Rope attachment is far less rigid

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and stable and so some of the tension

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coming from the cable stack is being

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lost through having to stabilize a loop

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rope with your forearms and so while the

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Rope might gain a point in the feels

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good Department it loses a point in the

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overload Department the Rope press down

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is going in B tier with the bar press

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down the movement will feel a lot more

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stable which will direct more attention

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to your triceps the cable will provide

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more or less even tension on the triceps

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throughout the range of motion and the

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bar should actually help you feel more

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locked in which is a good thing and you

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can easily overload by adding a little

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weight or a rep from week to week the

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bar press down is very close to being an

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S tier but because it never actually

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gets the tricep steps into a big stretch

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at the top it isn't quite as good as

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some of the other options that we'll

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cover in a minute and for that reason

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it's going in a tier but it's definitely

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an exercise that I strongly recommend

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and I do myself pretty much every single

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week now the reverse grip press down is

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the worst of the three options in my

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opinion that's because turning your

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palms up won't actually change much for

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your triceps biomechanically but it will

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limit their strength output especially

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if your grip becomes a limiting factor

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in my experiment I actually only got 10

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reps with an underhand grip making it

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the weakest of the three options now I

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know some people do do really feel this

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variation hitting their triceps better

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and that's probably because with an

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underhand grip you can get your forearm

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bones out of the way at the top but I

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really doubt it's worth the reduction in

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overload potential and so the reverse

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grip press down is going in C tier the

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overhead cable triceps extension is a

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similar movement where you're just

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bending and extending your elbow except

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for one crucial difference you move your

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arms up overhead this actually makes a

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world of difference for the long head

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that's because the long head is the only

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head that crosses both the elbow joint

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and the shoulder joint so all three

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heads of the triceps straighten the

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elbow out but only the long head has a

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second function it also performs

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something called shoulder extension

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which is when you move your arm down

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that's exactly why you'll always feel

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your triceps working on dumbbell

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pullovers the lateral and medial heads

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aren't doing anything but the long head

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is working very hard alongside your lats

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and your pecs to pull your arms down and

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so because it crosses the shoulder it'll

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be more contracted when your arm is down

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like in a press down or in a kickback

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and it'll be more stretched when your

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arm is up overhead you can even try this

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out for yourself put your arm back

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behind your torso and you'll feel your

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long head get rock hard and you can lift

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your arm up overhead and you'll feel a

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really big stretch that's exactly what

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the overhead extension is doing it's

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putting the long head under a much

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bigger stretch but it's even better than

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that because the cable also provides

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super high tension in that stretched

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position and I think that's why this

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2023 study found that overhead

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extensions caused about 40% more triceps

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growth than press Downs getting that

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long head into a more lengthened

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position seems to be doing something

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important for muscle growth the overhead

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cable extension is our first triceps

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exercise going in s tier now if you

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switch the bar out for a rope you'll

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still get all the benefits of training

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the long head in a more lengthen

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position but again the Rope will limit

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your ability to overload the triceps to

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some extent I don't actually think it'

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make a huge difference over the long

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term as long as you're pushing hard and

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you're tracking your progress but I

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usually still prefer the bar and so I'll

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put the overhead cable extension with

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the rope in a tier the katana triceps

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extension gets its name from how you

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draw a pair of Japanese katana swords

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where Cross Your Arms overhead and grab

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the opposite side's cable the best way

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to get into this exercise is to grab

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each side's cable with the same hand and

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then spin around 180Β° while crossing

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your arms over or you can start with the

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cables crossed in front of you and then

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duck underneath and step through either

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way if you start with the cables at

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around or just above waist height you

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should end up with your arms in a

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position about 30 to 40Β° forward

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relative to being flared out to the

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sides this is called the scapular plane

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which feels really comfortable for a lot

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of people these also have the rare

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benefit of hitting both arms

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individually while still saving on time

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by getting both sides done at once so

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that can be great for addressing any

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left right imbalances while still not

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taking twice as long these are

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definitely a personal favorite and I'd

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probably put them in s tier but because

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they require a bit more setup and they

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can have a bit of a learning curve I'm

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going to go ahead and tentatively drop

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them back to a tier the dumbbell French

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Press will also get the long head very

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stretched and can be a bit faster to set

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up than cables I like to do these seated

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because you'll be more stable meaning

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you'll be able to direct more of that

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tension coming from the dumbbell

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directly to the triceps one slight

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downside compared to the cables though

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is that the dumbbell will provide a

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circular resistance path meaning you get

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a lot of tension on the triceps at the

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bottom and less tension at the top it's

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not such a bad thing though because the

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stretched aspect does seem to be more

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important anyway but I still prefer the

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more uniform feel of the cables my main

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issue with these is that as your triceps

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get really strong the dumbbells may get

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so big and bulky that they're kind of

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awkward to handle and it can put some

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unwanted strain on the wrists I still

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like the French press and I still

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include these periodically but I do

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prefer the cables and I'm going to put

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these in B tier doing these one arm at a

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time actually solves a few of those

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issues this way you can find a good

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angle to point your elbows in that feels

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a little more comfortable on your

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shoulders and because you're doing one

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arm at a time the dumbbell will be less

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bulky and awkward they still don't offer

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the same smooth tension as cables do but

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they're a really good option especially

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if you only have access to dumbbells one

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arm dumbbell tricep extensions are going

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in a tier all right so what about Skull

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Crushers well let's see they offer super

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high tension while the triceps are most

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stretched especially if you Arc the bar

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back behind your head instead of

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literally stopping at your skull they

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should feel good especially if you use

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an easy bar which can ease up some

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unwanted strain on the wrists and

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they're a great movement for overloading

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the triceps as you can always add a

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little weight or a rep from week to week

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and even though you don't get uniform

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tension on the triceps you can fix that

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by starting the range of motion with

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your elbows slightly back rather than

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straight up this will immediately pull

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some tension into the fibers and from

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there you can Arc the weight back I

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think this is my favorite free weight

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triceps exercise and even though some

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people find them a little less smooth

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than cables I think they're great I do

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them a lot and yeah I think Skull

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Crushers belong in s tier dumbbell Skull

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Crushers are the exact same movement

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except you get to train each arm

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individually which is nice I'm not

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exactly sure why but the dumbbell skull

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crusher always feels a little more

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Awkward to me than an easy bar or

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straight bar skull crusher maybe it's

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because the dumbbells are free moving

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and in that lying overhead position I

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just find them harder to control so

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while on paper they should also be an S

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tier in practice I find them a little

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more awkward and for that reason I'm

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knocking them back to a tier now the JM

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press is an interesting one people who

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like this exercise really like this

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exercise I think it's a bit overrated in

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the strength and powerlifting space it's

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really just a hybrid between a close

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grip bench press and a skull crusher

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instead of lowering the bar back behind

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your head like in a skull crusher or

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lowering the bar down to your chest like

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in a close grip bench you meet in the

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middle and lower the bar down to your

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chin area I don't know I've been trying

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these for years and I always feel a

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little elbow pain or at least a little

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elbow discomfort whenever I do them so

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they're losing a point in the feels good

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department for me because your arms

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won't be as far back behind your head

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the JM press also won't get the long

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head quite as St eted as a skull crusher

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will and I think if you're already doing

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some bench press and you're already

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doing some kind of overhead extension

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I'm not sure that you really need a JM

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press that said I am a fan of hitting

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the triceps from a variety of different

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shoulder angles and I do think that it's

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a solid lift that should have some

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strength carry over to your bench press

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all things considered I'm going to put

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the JM press in B tier as a muscle

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builder the Smith machine JM press fixes

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a few of those issues for me where

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you're locked into a fixed movement path

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I do find it easier to really focus on

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using my triceps to move the weight

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whereas with the barbell my PC and delts

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can can sometimes take over more I like

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JM presses on the Smith machine a bit

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better personally and so I'm putting

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them in a tier triceps Kickbacks are one

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of the very few exercises where you get

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to smash the triceps with the arm held

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back behind the Torso this is important

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because remember that the long head of

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the triceps will reach Peak stretch when

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the arms are up overhead but reach Peak

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contraction when the arms are held back

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behind the Torso so this far this is the

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first exercise we've covered that'll get

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the long head into a full squeeze a lot

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of people do Kickbacks bent forward but

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if you think about it biomechanically

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it's really the exact same thing as

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doing them more upright with the arm

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kick back and even though there is

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research suggesting that the triceps

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respond better to Long muscle lengths it

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just isn't quite strong enough or robust

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enough for me to throw out every short

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and biased exercise plus you can still

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get the lateral and medial heads

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decently stretched here and the cable

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provides nice even tension throughout

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the range of motion they feel good to me

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and I prefer to do these with slightly

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higher reps and really focus on getting

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a big strong contraction in my triceps

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cable triceps Kickbacks are going in a

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here now if you switch to a dumbbell you

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do make the exercise less effective

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that's because the dumbbell offers zero

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tension while the tricep is stretched

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and then tension increases as the muscle

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contracts this isn't great because we'd

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want to bias tension toward the

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stretched aspect as much as we can and

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the dumbbell kickback does the exact

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opposite that said I don't think this is

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quite as big of a deal as people make it

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seem the kickback is already better at

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overloading the shorten position so the

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fact that the dumbbells resistance curve

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leans into that isn't an automatic deal

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breaker that said if you do have access

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to cables I I definitely think you

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should do cable Kickbacks instead if you

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only have access to dumbbells I think

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putting the dumbbell up overhead and

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doing overhead extensions will give you

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more bang for your buck dumbbell

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Kickbacks are a little overhated online

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in my opinion but they're still not one

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of my go-tos and I'm going to put them

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in C tier post grip dips are another

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exercise that'll work the triceps with

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the arms back behind the Torso so they

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offer a really strong contraction of the

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long head but because the arms aren't up

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overhead the long head never really gets

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a deep stretch dips also don't feel the

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best to me I find my shoulders get a bit

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cranky if I do them too much or too

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heavy but I know tons of people who can

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do them with no problem the Dip's

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biggest upside is that as a compound

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exercise it's great for Progressive

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overload you can always add a rep or two

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from week to week and use a weight belt

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to add weight as you get stronger so the

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close grip dip probably should be an A

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or S tier on paper but because it

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doesn't feel the best to me and I find

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my PEC and delts can easily take over

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I'm dropping it back to B tier bench

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dips work the triceps in a similar

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shoulder position and I do find these

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take my pecs and delts out of the

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movement much better so I can connect

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with my triceps a little more that said

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their fatal flaw is in the Progressive

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overload Department as you gain tricep

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strength the exercise simply isn't going

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to be challenging enough in a normal rep

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range and then you'll need to add weight

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you can have a partner load some weight

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in your lap but I always find this a bit

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awkward to balance All Things Considered

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I'm putting the bench dip in C tier

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machine dips are actually pretty solid I

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don't do them a whole lot in my own

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training just because I like cable

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Kickbacks better but I might add these

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back in for my next training phase

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they're really just a more locked in

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version of a freee dip except if you can

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find a good machine you'll have a little

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more stability which which might help

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you connect with your triceps better

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that said I still find my PEC and delts

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can take over on some of these machines

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so I'm going to leave the machine dip in

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be here as well okay the close grip

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bench press similar to the dip its main

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selling feature is its incredible

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capacity for Progressive overload as

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your triceps get stronger you'll be able

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to gradually add a little weight each

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week and keep your triceps growing for

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years to come the bar will provide

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consistent tension throughout the range

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of motion and to me a close grip bench

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press feels great I actually find I can

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engage my triceps a lot better here than

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on dip that said there's a slight

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problem with the long head while presses

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will smash the medial and lateral heads

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extremely well the long head actually

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doesn't get hit all that hard that's

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because it's lengthening at the shoulder

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joint while simultaneously shortening at

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the elbow joint so while I really want

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to put the close grip bench press in s

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tier because it is such a great

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overloading movement I have to drop it

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back to a tier just because I don't

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think that the long head will grow as

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well from these as they will from an

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overhead extension but I definitely

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think it's an exercise that's worth

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doing if you're trying to grow your

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triceps the close grip push-up has very

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similar biomechanics so it'll also hit

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the lateral and medial heads harder than

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the long head but the main issue with

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the push-up is that beyond the beginner

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stage it's just really hard to overload

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them without doing a ton of reps or

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having a partner load weight on your

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back which can be a pain I'm putting

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these in C tier diamond push-ups make

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the movement considerably Harder by

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narrowing the base of support and most

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people can feel their triceps working

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harder with the more flared elbow

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position that it puts you in I actually

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really like diamond push-ups as a

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finisher exercise at the end of a

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workout where you can just go for as

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many reps as you can get they're

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actually a lot harder than they look and

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even though they're still not as good as

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a close grip bench press for Progressive

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overload I think they're just good

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enough to get into B tier so here's what

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you need to know first pressing

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exercises will grow your triceps but

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probably won't be enough on their own to

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maximize triceps development especially

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not the long head second you should

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definitely do some triceps isolation

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work for maximum growth third the most

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effective isolation exercise is one that

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trains the triceps with the arms

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overhead this is so the long head can

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experience High tension in a deep

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stretch fourth for proportional triceps

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development you should hit them from a

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variety of different shoulder angles

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including at least one mement with the

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arms up overhead and one with the arms

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either down at the sides like in a push

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down and or One movement with the arm

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held back behind the Torso like a cable

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Kickback now if I had to Crown just one

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exercise as the best of the best it'd

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have to be the overhead cable tricep

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extension this exercise will grow all

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three heads very effectively and it's

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actually been validated as a superior

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exercise in long-term hypertrophy

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studies and if I had to one is the worst

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of the worst I guess itd have to be the

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dumbbell kickback it's not that it never

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has its place but I do think there are

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better options and you may have noticed

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that there were no F tier exercises in

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this video but there definitely were in

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my back tier list video so to make sure

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that you don't put them in your program

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you got to check out this video over

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here all right that's it for this one

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guys don't forget to leave me a thumbs

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up if you enjoyed the video subscribe if

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you haven't already and I'll see you

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guys all here in the next one

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Related Tags
Triceps ExercisesMuscle GrowthTier ListWorkout TipsStrength TrainingExercise AnalysisCable ExtensionsPress DownsSkull CrushersDumbbell KickbacksProgressive OverloadFitness Guide