Ranking Triceps Exercises That Actually Build MASS (best to worst)

Summary

This video breaks down the most popular triceps exercises, ranking them from S to D tier based on effectiveness, biomechanics, and injury risk. It highlights the importance of the triceps in overall arm development and offers pro tips on how to maximize muscle growth. Exercises like the cable overhead extension and triceps pushdown are praised for their efficiency and safety, while moves like bench dips and line crossover extensions are called out for their risks and lack of results. The video emphasizes the importance of quality over quantity when choosing exercises for arm growth.

Takeaways

• 😀 Triceps make up about 70% of your arm size, and building them is key to achieving bigger, more defined arms.
• 😀 The skull crusher is a highly effective triceps exercise when done with proper form but can lead to injury if performed incorrectly.
• 😀 The cable overhead extension is considered the best exercise for training the long head of the triceps, offering constant tension and minimal joint pain.
• 😀 The dumbbell overhead extension is a good triceps move but can be harsh on the elbows, so it's not the safest for building mass.
• 😀 The closed-grip bench press is effective for overall strength but doesn't isolate the triceps enough for detailed arm development.
• 😀 Dips are a powerful triceps exercise but can cause shoulder issues if not performed with proper form. They are ranked as a B-tier exercise.
• 😀 Diamond push-ups are great for beginners or as a burnout exercise but lack the intensity needed for serious mass building, ranking at B-tier.
• 😀 The machine triceps press is a safe and efficient exercise for beginners and advanced lifters, offering good joint protection and stability.
• 😀 Bench dips are not recommended due to the risk of shoulder strain and poor movement mechanics, so they are ranked in the D-tier.
• 😀 The elevated bench cable extension combines the benefits of skull crushers and cable exercises, providing deep tension and a great pump, making it an S-tier move.

Q & A

Why do triceps make up about 70% of your arm size?

The triceps are a much larger muscle group compared to the biceps. The triceps consist of three heads (long, lateral, and medial), which collectively contribute significantly to arm size, especially in the upper arm. A well-developed triceps creates the appearance of bigger, more muscular arms.

What is the key difference between skull crushers and dumbbell overhead extensions for triceps training?

Skull crushers provide a deeper stretch for the triceps, particularly targeting the long head, when performed correctly. They are highly effective for muscle activation. Dumbbell overhead extensions, while offering good tension, can be harsher on the elbow joints and less efficient for long-term growth. The main distinction is in joint stress and the ability to target all heads of the triceps effectively.

Why is the cable overhead extension ranked as S-tier?

The cable overhead extension is ranked S-tier because it delivers constant tension throughout the entire range of motion. It perfectly activates the long head of the triceps, which is key for building arm size, and has minimal risk of joint pain. This exercise offers great biomechanics with optimal stretch and contraction.

What are the risks associated with skull crushers?

The primary risk with skull crushers is that if your form slips, particularly in the lowering phase, it can put a lot of strain on the elbows, leading to injury. It's crucial to control the negative portion of the lift and avoid ego lifting to minimize this risk.

Why are dips considered a double-edged sword for triceps training?

Dips are effective for building triceps strength and mass, as they allow for easy overload and engage the triceps through a large range of motion. However, if done with improper form—such as leaning too far forward—dips can shift the focus to the chest and put excessive strain on the shoulders, potentially leading to injury.

What makes the triceps pushdown so effective in any routine?

The triceps pushdown is considered a staple in arm training because it effectively isolates both the long and lateral heads of the triceps. It has great biomechanical alignment with the elbow joint, minimizing joint stress while maximizing muscle activation. The versatility of using different attachments (rope, V-bar, straight bar) adds to its efficiency.

Why is the closed-grip bench press considered a B-tier exercise for triceps isolation?

The closed-grip bench press is powerful and great for building overall pressing strength, but it recruits the chest and shoulders heavily, making it less ideal for pure triceps isolation. It's useful for overall strength development, but for dedicated triceps growth, more isolated movements are preferred.

What makes the cable kickback superior to the dumbbell kickback?

The cable kickback provides constant tension throughout the movement, whereas the dumbbell kickback only offers tension at the top of the rep. With a cable, the resistance matches your strength curve more effectively, ensuring that the triceps are working hard throughout the entire range of motion, making it more efficient for growth.

What are the benefits of the crossbody cable extension for triceps development?

The crossbody cable extension is a great exercise for targeting the long head of the triceps. The movement places the arm in a slightly adducted position, which enhances the stretch and contraction of the long head. This exercise helps fix imbalances between arms, offering balanced and defined triceps.

Why is the triceps extension machine ranked C-tier?

The triceps extension machine is ranked C-tier because, while it provides a stable and controlled movement path, it often forces the elbows into unnatural positions, limiting activation of the long head. This reduces the effectiveness of the exercise for building mass. It's a better option for beginners or as a finisher, but not ideal for serious triceps development.