The Best & Worst TRICEPS Exercises (Ranked Using Science)
ฝัง
- เผยแพร่เมื่อ 31 ก.ค. 2024
- Ranking 20 triceps exercises on a tier list based on the latest science. This is how you should interpret my tier list:
All exercises are ranked based on muscle building potential.
S tier - My favorite. Do them 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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Timestamps:
0:00 - What makes an exercise S tier?
1:00 - Triceps Pressdown (Rope)
2:09 - Triceps Pressdown (Bar)
2:41 - Reverse Grip Triceps Pressdown
3:13 - Overhead Cable Triceps Extension
4:35 - Overhead Cable Triceps Extension (Rope)
4:55 - Katana Cable Triceps Extension
5:48 - Dumbbell French Press
6:30 - 1 Arm Dumbbell Overhead Extension
6:50 - Skullcrusher
7:33 - Dumbbell Skullcrusher
7:58 - JM Press
8:49 - Smith Machine JM Press
9:05 - Cable Triceps Kickback
10:00 - Dumbbell Triceps Kickback
10:45 - Close Grip Dips
11:20 - Bench Dips
11:45 - Machine Dips
12:08 - Close-Grip Bench Press
12:59 - Close-Grip Pushup
13:16 - Diamond Pushup
13:38 - Tricep training keys
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References:
pubmed.ncbi.nlm.nih.gov/35819...
journal.iusca.org/index.php/J...
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Edited by Jeff Nippard and Meraki Films
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 15 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death. - บันเทิง
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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.
1st
Best leg exercise 👀
Do a shoulder exercise ranked thing plzzzz
The pure bodybuilding program phase 2 needed this video so much especially for the setting up phase of most arm exercises. They are not so easy to figure out!
Skull crushers must be A tier. The exercise you described as "Skull crushers" are actually "skull overs" which are better for the long head.
Big downside of JM press you didn't mention; There's like a 50% chance someone will come up to you and try to help you fix your 'benchpress form'.
LOL
biggest fear while doing them
Honestly I don’t think so if you do it with very good form, I do mine on a smith machine and never get that
😂
@@jaxsonm4986 Do you understand the difference between a JM Press & Bench Press? 😂 - His comment was a funny joke
When did Linus Tech Tips get so jacked?
😂
Linus Tríceps Tips
Linus Pec Tips
From a web dev to tricep dev 💪🏻
Real one is in pretty good shape too
This series? No question, one of the
most informative and best exercise series I have ever come across! Thank you!!
The structure, cadence, and volume of information packed into this video is gold. This will be a reference to hang on to for years. Great job!
Are you normal??
focus on compound movements like bench, overhead press and dips for building your triceps. if you don't strength train and then just do these little tricep isolations moves you'll go no where
I love your tier lists. Please continue doing them for every muscle group.
So from the video the conclusion is, which 3 variations are effective for training the 3 parts of our tricep muscles??
@@mlbb2655 The Pressdown (bar), 1 arm overhead extension and cable kickbacks, the only u need
@@mlbb2655Not exactly. 2 of the 3 heads have the same function. The other one has an additional function because it crosses another joint.
When comparing exercises you're looking at factors like the resistance curve, stability, stretch, range of motion, comfort and the ability to progressively overload.
@@lyzo111 fantastic comment, nailed it.
@@mlbb2655 best thing u can do by ME is overhead extension, pressdown with rope and last skull crusher on smith machine, thats how i work my triceps
Tier list with timestamps
S+ tier
03:13 Overhead Cable Triceps Extension (Bar)
S tier
06:50 Barbell Skullcrusher
A tier
02:09 Triceps Pressdown (Bar)
04:34 Overhead Cable Triceps Extension (Rope)
04:54 Katana Cable Triceps Extension
06:30 1 Arm Dumbbell Overhead Extension
07:33 Dumbbell Skullcrusher
08:48 Smith Machine JM Press
09:05 Cable Triceps Kickback
12:08 Close-Grip Bench Press
B tier
01:00 Triceps Pressdown (Rope)
05:48 Dumbbell French Press
07:57 JM Press
10:44 Close-Grip Dips
11:45 Machine Dips
13:15 Diamond Pushups
C tier
02:41 Reverse Grip Triceps Pressdown (Bar)
11:20 Bench Dips
12:58 Close-Grip Pushups
C- tier
09:59 Dumbbell Triceps Kickback
Thank you 💪🏽
Was looking for this comment, thank you👍
MVP
you dropped this my king 👑
You are S-tier. Thank you.
As a beginner this is so incredibly useful, all the information online is so overwhelming and this is amazing
Amazing content, Jeff! Your scientific approach to ranking triceps exercises is exactly what sets your channel apart. The detailed breakdowns and evidence-based recommendations are incredibly helpful. Thanks for always delivering high-quality, informative videos!
Make a playlist out of these videos of you ranking exercises, please. They are such a solid quick guide for everything you need to know! Thank you!
Everything?
lol you can do that
you know you can make a playlist yourself right?
“Using the bahrre”
You stole my profile pic
Lol
He has such a strong Canadian accent 😂
how else would you say it…
@@35mmonica with only one 'r'
Jeff, you’re amazing. You give newbies and veterans amazing advice and confidence in the gym. You and Joey Swoll are changing the game. Hats off.
These are some of my favorite videos I've seen from you. Excellent stuff. Keep them coming.
Going to gym hitting shoulder triceps today and here comes the OG JEFF...great help.
lol same
You mean push day
@@Back_Day_Barbarianpush would involve chest as well
@@Secretspook32 yeah yeah i know i know but i am hitting push twice a week so day 1 push is chest focused with side delts & 1 tricep exercise push 2 is focused on shoulders and triceps with 1 or upper pecs exercise
❤🔥💯😎
This is literally the format of video I’ve been looking for the past 2 years. Simple, concise, to the point, and most importantly, backed by science with explanations. Thank you so much man.
Thank you for the tier lists, always so needed!!
Before finish watching this, after watching the previous ones for other parts, want to say thank you for the effort you put in it, the patient to explain, the demonstrations, everything. Thanks
Biceps,Legs,and shoulders next please
As soon as you understand the three concepts (especially the stretching one), you can easily find by yourself!
Study showed that Preacher Curls are better than Incline curls. Single arm cable curls facing away from the machine are also good as they stretch the long head of the biceps. They are also hardest in the stretched position so they're the best.
Watch Milo Wolf's videos. He's an exercise scientist. He has made a series on the best exercises for almost all muscle groups.
@@joseph6160very true
We need legs real quick😤😤💯💯
Biceps - Dumbbell bicep curls, you dont need anything else
Legs - Bulgarian Split Squats, Barbell Squats
Shoulders - Standing barbell OHP, Lateral Raises, Face Pulls
I wanna say Jeff, I've been subscribed for years and I used to watch your videos all the time when I was training years ago. THE VIDEO EDITING IS AMAZING. This content is so enjoyable to watch, even more so than your older content. I never comment on videos but I was 1 minute into the video and I was blown away.
Just started gym workouts like a month ago and this channel is just amazing. Listening to Jeff is so relaxing and I get to improve what I do overall. Just first class.
Finally!! I was waiting for this type of video. I’m sure you’re working on more of these!
Protest to have him do a calf tier list button ⬇️
I mean, there aren't many exercises for the calves. You have the standing calf raise, seated calf raise, and some variations like the donkey calf raise.
In my personal experience, you have to prioritize the control of the eccentric movements (whether you do it seated or standing), and in the latest sets, trying to push it to failure or as close as possible.
Why the hell would you even isolate calves? Just do compound leg exercises like bulgarian split squats and barbell squats and thats all you need, big calves arent aesthetic so training them with isolation exercises is a huge waste of time
I'm starting the encampment at my nearest university for calf tier list!
@@revert5651 Don't assume that everyone who wants to work out wants to look 'aesthetic'; it's the stupidest reason to work out.
@@revert5651 Big calves are aesthetic, what are you talking about? If you have big quads and hamstrings but small calves it really gives the "chicken leg" look and it's quite ugly.
I absolutely love this channel, it's helped me so much with putting an effective science-based hypertrophy programme together now that I'm getting back into lifting. Love you Jeff
i NEED a shoulder/bicep video in this series ASAP. Good stuff sir.
BRO HOW ARE YOU NOT AT 10 MILLION SUBS YET, like you are so informative into the gym community. You seriously earned a new sub!
the most legit guy in the fitness industry fr
just straight to the point science based lifting advice
Science Based Lifting TM
In a few years you’ll realize his “science” is wrong. Please watch Paul Carter. This guy is just wanting you to damage your muscles more
Keeping you small with one paper at a time
But his voice is annoying
@@omary702 fr ?
edit: now I think his voice is annoying because of you lol
I am so grateful for this series. It is everything I've been looking for in GymTube
Absolutely love these videos. So incredibly helpful, and the information is so clearly presented. Thank you!
love these videos, very informative
Hey Jeff I use an upsideown shaped V attachment for the push down. Will that change the activation of the heads or is it just as effective as a straight bar attachment? I ask this because I find the shape of the V more comfortable personally… thanks in advance 😁
Same bro I think it’s similar because I can load it just as much as a bar
Agree on V bar pushdowns 🙌
Less torque on the wrist with the V bar.
Great video ! I use that to build my perfect workout plan !
Can’t wait for the shoulder and biceps tier list . You rock 😊
Please continue making for all muscle groups and create a playlist on your channel for easy reference 🤗 love this series!
By far the best fitness related channel on youtube. You helped me a lot over the years brother! 😃
BUGEZ WHERE YOU AT!?!?
HIS SHOULDERS ARE CRANKY
Awesome video Jeff! Thank you for these vids, hope to see more in the future!
Love your videos! They’re really informative. Thank you!
Who’s waiting for sticky Ricky’s reaction
Update : VIDEO’S OUT FELLAS
BUT ERIIICCC WHAT ABOUT THE MIND MUSCLE CONNECTION?!
12 mins of dogs growling followed by 34 mins of rant and tidbits and he hasnt even pressed play yet 💪🤝
THANK YOU FOR BEING MY FRIEND
Who's Ricky?
🐴🐓
Can’t wait for the Top Chook to respond
very nice layout of information :) thank you Jeff! Keep it going
Love these tier videos Jeff. Please could you do a shoulder exercise tier list next
I love this series!!!
Love your videos Jeff, watching from Johannesburg South Africa
Can’t wait for Rick de la stick’s reaction
The 'instability' isn't what causes cable tricep pushdowns to be more difficult. It's the fact that you're applying a force that pulls the ropes to separate, changing the direction of your force output. It means you need to apply anywhere from 15 to 41% more force for a 30-45 degree angle from your triceps at the end range of motion. It's suboptimal because it loads the fully contracted weaker part of the movement the most as the angle increases, rather than matching the natural force output curve of the muscle, or increasing towards the beginning for that stretch mediated hypertrophic response.
🤓👆
Those two are not mutually exclusive though?
@@wincentpukar2726 100% but the 'stability' factor is marginal compared to the increasing the weight by 15-40% on an exercise. even an angle of 20 degrees bumps the exercise weight up by 5%. in his example of the exercise the ropes are at around ~20 degrees throughout the exercise until the end range where it increases drastically. a small bump to the weight is still going to decrease your ability to hit the same number of reps.
try it out if you want with a d handle vs a rope on single arm tricep pushdowns if youd like.
and unlike a bicep curl where if you have weak wrists that cause wrist extension (putting a ton of stress on your ligaments and muscles), radial deviation from tricep rope pushdowns with a neutral grip are limited by your scaphoid/radius bones being compressed.
these are my thoughts too. As the rope splits apart, the downward component in the applied force drops as part of the force goes into sideways movement.
@@JxC250 Okay, I think I understand. Fair point.
Love this series so much
JEFF MAKE MORE OF THIS SERIES PLEASE‼️💪
The first S tier isn't even in my rotation. Need to start changing a few things up.
Thanks! These worst/best lists are great!!
Loving this series. Looking forward to more
Man I needed this. Tricep workouts have been feeling stale lately!
Bro, FACTS!
try going to failure once with proper form
@@ninjanik2095legit bro
@ninjanik2095 even better try 2 times
@@ninjanik2095 as if I don’t do that every time I lift…
We don't deserve such a good content 4 free
This series is wonderful. Thank you!
I really really enjoy the way you explain things keep up the good work🙌🏾🙌🏾
Seriously, thanks Jeff, no one else is doing bodybuilding TH-cam like this.
I was literally struggling between different tricep exercises for my push days and this video is perfect 🙌
Search Natural Hypertrophy tier list
@@devilselbow No, honestly, I get what you’re saying - too many people major the minors.
But for me I’ve been lifting for the better part of 7 years and I’ve only recently started getting specific about it.
I’m happy with my arm size but I’m at the stage I want to focus different parts of the tricep on pull 1 vs pull 2 later in the week, was stuck browsing for best exercises for the long head of the tricep. This video is super useful for me.
@@joaofranciscobento00 Will check out, appreciate the heads up!
Bro is carrying the science based lifting community on that enormous back of his
W comment
These list are amazing thank you for the hard work Jeff, cant wait for other muscle groups to have a complete body tier list
Thank you, Jeff, for all your content! Your invaluable videos are super inspiring and have encouraged me in my workout journey.
I can't wait to see Rick De La Stick, aka, Stick Del Hagen, aka, Sticky Ricky give his two cents, and his golden tidbits.
Cant wait for Sticky Ricky's reaction to this
Hi Jeff!! Thanks for the video. Your bulk is going well. Greetings from the netherlands.
I really benefit from these kind of information, thanks a lot for the comprehensive analysis .really good work and plz keep doing it for all other muscles👌
🎉biceps next
rare footage of gym bro preferring a bar attachment over balls i mean rope-
Please make this type of videos for every major muscle and then a combined one at the end, that'll be really helpful, thanks
Been following your workouts recently and I gotta say I’m loving em. Loving the details which each exercise.
I do pushdowns using the V handle. It feels best for me; more staple than the rope, and more comfortable than the bar.
Same for overhead extension BTW, and I do them seated
its not the stability, its the fact that you actually have to put significantly more force to pull the ropes apart. it's something like 15-40% more force required when you pull the cables apart by 30 degrees or 45 degrees rather than using a fixed handle.
I've had great results with the V handle also
I like the vbar as well. I switch it up from time to time. However everyone’s different. Although these videos are helpful but in the end do what’s best and garners the most results for you.
RICK THE STICK REPORTING IN.......
Love this F-S tier series, can't wait for the biceps vid to drop! keep up the amazing work, Jeff!
Great video, great simple information. Thank you.
Tricep is like the most confusing unconfusing thing ever I swear
It’s a very strange muscle how it looks
I guess it because we standing straight. Look at gorilla, you'll understand their functions better.
Been hoping for another Eric Bugenhagen video 🙏
Does he hustle and tussle and bustle with the hounds beforehand to tire them out?
Loving the best & worst exercise vids, keep up the good work xx
High quality content! I wish I would have videos like this 10-15 years ago. Great job, Jeff! When are tierlists for quads and hams coming?
Hi Jeff, hope this message finds you. You might have discomfort because you're (in this video at least) are doing the JM press quite wrong. JM has 2 videos on how to do them properly, one is an old video, one is a relatively new one on EliteFTS channel. You're right it's just a mix between close grip bench & skull crusher (which he himself states it is; they're both excellent for strength but he didn't have the recoverability to do both of them, so he created this hybrid). For the rest; this video was very helpful for ideas in a next program! Thanks!
In Jeff's defense, nobody ever gets the JM Press right.
Edit: which is _insanely_ weird, since, just like you mentioned, there are two readily available videos from the man himself teaching you how to do it.
SHOULDERS NEXT PLZ!!!! THEY’RE ANNOYINGLY TINY 😭😭
Cable lateral raises
Slow dumbbells lateral raises
One arm machine flies for rear delts
And cable reverse flies
Thanksss @@alaaeddinex
This video is perfect and exactly what people love to see. PERSONALLY, I would have put dips in a higher category but I love this video. Good job
Because of this video I did overhead tricep cable extension for the first time and that is now definitely gonna be a regular exercise for me haha. Keep these coming, they are both entertaining and genuinely useful!
Good tip on the rope loses a point in the overload department
I saw my tricep gains increase almost immediately when I switched from rope to bar, rarely pick up the rope attachment these days
@@rz1974 I had the same experience as much as I love the rope, your adding stability as an extra component and it’s harder to have the exact same movement pattern for each rep
@@rz1974also happened to me but vice versa XD
@@FitOneswithVarun it's nothing to do with stability, it's the fact that you're applying a force at an angle to pull the ropes apart, which changes the force curve of the movement. At an angle of 30 degrees from parallel to the main cable, you're increasing the end range lock out by 15%. If you pull to where your arms are at 45 degrees, you've increased the lock out by 41%.
@@rz1974 Rope has its place I think. Nice for facepulls and cable crunches still since you can bring the handles past your head, but otherwise I find myself in the same boat, rarely use the rope like I used to
Well done! The effort and passion are evident.
Thanks!! 😃
😂
you're welcome
I can explain how much I go to this channel to get counsel for training, Jeff is the best❤
These videos are so fucking helpful, especially for a newer lifer like me. Not only because it's a great catalogue of exercises to prioritize (or not prioritize), but because you get very honest about how you personally find doing each exercise in practice. And although everyone's different, it's really validating to hear observations I find in my own lifting (comfort/intuitiveness) echoed by someone so experienced and knowledgable. Thanks so much.
1:00 - Triceps Pressdown (Rope): B tier
2:09 - Triceps Pressdown (Bar): A tier
2:41 - Reverse Grip Triceps Pressdown: C tier
3:13 - Overhead Cable Triceps Extension: S+ tier
4:35 - Overhead Cable Triceps Extension (Rope): A tier
4:55 Katana Cable Triceps Extension: A tier
5:48 - Dumbbell French Press: B tier
6:30-1 Arm Dumbbell Overhead Extension: A tier
6:50 Skullcrusher: S tier
7:33 - Dumbbell Skullcrusher: A tier
7:58-JM Press: B tier
8:49 Smith Machine JM Press: A tier
9:05 - Cable Triceps Kickback:A tier
10:00 - Dumbbell Triceps Kickback: C- tier
10:45- Close Grip Dips: B tier (somehow)
11:20 - Bench Dips: C tier
11:45- Machine Dips: B tier
12:08 - Close-Grip Bench Press: A tier
12:59 Close-Grip Pushup: C tier
13:16 - Diamond Pushup: B tier
Thanks for saving our time
it's been 30 minutes
Missed 13:30
@@dr_kellogg finally found the comment i've been looking for 😂😂
Imagine not putting dips as S+
Science channels lol
I wouldn't. Feels awkward on shoulders and also works the chest.
@@marken816 feels awkward if youre stiff and have bad shoulders, its as good as pull ups
Well, I feel dips more in my chest than triceps.
@@kobemop probably because you lean forward/downward with your chest
Great insights jeff!!
Wow! I've never tried overhead extensions until watching this video. Only have done them on 4 workouts and I'm surprised I'm seeing and feeling growth! You are a great educator debunking myths and providing solid science based info. Really appreciate your "Best & Worst" series, thank-you so much!
Your videos are so useful. Thank you so much.
Love the videos, especially how you have these laid out. " Best and Worst" tier list. Could you please add Bi,Shoulder,Leg videos like these in a tier list? I'm able to put together a collage of pictures in my phone for personal use that best fit the gym I work out at and how to perform them. It helps so much man, thanks for all that you do.
I agree with others, all your videos are awesome and would definitely like to see more tier videos for other muscles. Keep up the good work brother
Thank you so much man
I really needed this
Your videos are extremely well produced.
patiently waiting for leg day tier list xx
These best to worst exercise videos are so good!!
You are genius sir keep up with these videos it helps a lot especially for beginners like me
Wonderful episode series
Thank you sir, looking forward to your Bicep and Leg day videos if and when they come out.
Thank you for this wonderful video about improving your "head"game
I'm loving this series
Thank you for this video! Very well explained! Do one for biceps as well!
Excellent video !!
hey jeff, after about 15 years (age 35 now) I got into training for some years again. (also a fellow YT creator long time ago) Decided to go more serious for some time now. Your channel already came up recommended a lot and I liked the vids a lot. On top of that, I googled my way into the most recommended YT channels and yours came up very strong, not only through articles on google, but also by fellow youtube colleagues of yours. I've decided to take your channel as the to-go, start point of my knowledge and workouts. So for that, thanks a lot! I'm already enjoying and learning a lot from your videos and it makes me feel good, and have more fun in the gym, knowing the stuff I do is highly recommended by you. So big cheers! And gl on your career and other goals. Love from Holland