Triceps Exercises Ranked (BEST TO WORST!)
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- เผยแพร่เมื่อ 16 มิ.ย. 2024
- There are so many triceps exercises, but which ones should you be focusing your efforts on if you want to build bigger triceps and increase your strength? In this video, I’m going to give you the most popular tricep exercises ranked from worst to best and help you to determine which you should be doing and which you can probably ditch.
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With that said, we have to lay out the criteria for the triceps exercise selections. The first thing is that it has to be a multi-dimensional exercise if possible. This means, if it is only good at hypertrophy but provides no opportunity for overload and for building progressive strength, then it is not going to rank up there with the exercises for triceps that do a good job at both.
Furthermore, if the movement doesn’t do a good job of stimulating the triceps muscle fully it is likely going to rank lower on the list than others. Remember, there are three heads to the triceps. Two of these only cross the elbow and are therefore only concerned with the bending and straightening of the joint. The other, the long head, crosses the shoulder which makes it uniquely engaged and capable of a better contraction with certain triceps exercises rather than others.
With that being said, we start laying out the list and work our way up the rankings from the worst chest exercise to the best triceps exercise.
WORST
1. Standing DB Powerbombs
2. Lying Crossface Extensions
3. Bench Dips
The Standing DB powerbomb or overhead dumbbell extension is not one of the best is and always will be at the bottom of the list for me. Not only does it place your shoulder joint at increased risk of injury due to the weighted internal rotation that you must assume to get in position to do the move, but it also doesn’t give the triceps the best stretch possible. A later variation of this does much better.
The lying crossface extension is a single arm variation of the Tate Press. While I have immense respect for the man himself, I am not a fan of this triceps exercise. The reasons are similar to those stated for the powerbomb. The position of the arm during the movement is the starting position for the Hawkins Kennedy impingement test. Too much internal rotation. Even though it’s not weighting the internal rotation there are simply better ways to load elbow extension.
The bench dip is one I’ve covered extensively here on this channel.
BETTER
5. Rope Pushaways
6. Basic Triceps Pushdowns
7. Diamond Cutter Pushups
The rope pushaway fails to be as effective as a triceps exercise as possible due to an issue with the physics of the movement. In order to maximize the force applied to the muscle you are working you want to maintain a perpendicular line of force to the forearm.
The basic pushdown has some of the same limitations. While the tension is high at the start of every rep, it declines as you approach the fully contracted triceps position at the bottom.
Diamond Cutter pushups are often times too remedial to provide a growth stimulus (unless they are being done as a high rep metabolic exercise at the end of a hard chest or push workout).
BETTER STILL
8. Cobra Pushups
9. Reverse Grip Triceps Pushdowns
10. Overhead Rope Extensions
11. JM Press
Cobra pushups are a harder version of the basic diamond cutter pushup and give you that long head engagement that makes their ability to stimulate triceps growth even better.
The reverse grip pushdown sets up the long head for better stimulation making it a preferred option.
The overhead rope extension fixes the physics limitations of the triceps pushaway.
The JM Press utilizes some momentum and a moving arm during the exercise to make it one you are able to load up on better. If you feel any discomfort in the elbow or wrist during this move simply switch to a dumbbell for a neutral hand position.
ALMOST BEST
12. Triceps Kickbacks
13. DB Incline Power Bombs
14. Weighted Upright Dips
15. Rocking Pushdowns
16. Close Grip Bench Press
These five triceps exercises are at the top of the heap when it comes to the best exercises for building big triceps. Watch the video to see the specific reasons why they stand alone.
BEST
15. Lying Triceps Extensions
There simply is no better triceps exercise for building a big back of your arms. Watch to see why.
For a complete step by step workout program that was created with the same level of science behind the selection of every exercise in the plans, be sure to head to athleanx.com via the link below and check out the program selector tool. Answer just a few questions and find the plan that is best suited to your current goals.
For more videos on exercises for bigger triceps and the triceps workouts / triceps exercises be sure to remember to subscribe to our channel here on youtube via the link below and remember to turn on your notifications so you never miss a new video when it’s published. - แนวปฏิบัติและการใช้ชีวิต
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If you found these rankings helpful then you are DEFINITELY going to want to see how I ranked shoulder exercises so that you NEVER mess up your exercise selections - th-cam.com/video/tZafawk3arc/w-d-xo.html
Hi
Don't know if someone will read this, but every time I do the exercises that require to do something overhead with weights my lower back gets seriously injured, sometimes even rotating vertebrae out of their natural position, making it impossible to exercise or hold my back straight after. I know because I tried it multiple times to try and not do anything with my back while doing the exercise. So, even though they are ranked best and almost best here, maybe there is some extra information that can be given there to make it possible to do that without being a back breaker? Thanks in advance!
Hi Jeff
I have huge respect for your channel, which I’ve been following for about 8 years now. That being said, after watching this video, I need to adress the elephant in the room…
If the bench dip (a.k.a rotator cuff ripper ) gets your big red x ( which i fully agree with, after messing up my shoulder with it a few years back ) imagine my shock, when I got one of your programs and saw that you want me to do this thing every week for a month straight in your „mobilization phase”. Are you planning to update the program with an alternative push drill ? Personally I will go for supported tricep dips maybe ?
Stay strong Jeff
@@marekpadlewski4401 Hi Marek! Thanks for the question since it illustrates perhaps more clarification is needed than I included in the video? The bench dip is absolutely an exercise that can be performed safely WITH the modification of hand placement shown both here in this video and in the program you are referencing. If however, you still prefer a different exercise, then by all means switching to something that doesn't seem to bother your shoulder is the best long term action you can take. Hope this makes sense!
At q
When Jeff had a question in school he raised both hands to prevent muscle imbalances
😆😆😆
he also wipes his butt with both hands for the same reason
@@igoresque that was going to be my next comment😔
lol
@@igoresque loll
Jeff kicks the football with both feet to avoid muscle imbalances.
😂😂😂😂
Falls and gets hurt
Hahaha
😑
Lol, this made me laugh!
Everyone in these videos tells the same joke
When Jeff is off camera, he actually walks using all 4 of his limbs to avoid muscle imbalances.
haahahaaha This one is so good and yet no replied to Appreciate this dude's joke
eat da bananas
Who is crazy enough to actually think humans are animals, or have even been animals😂😂
@@tommymack3210 humans are animals 🤡
Hahahahahahahhahahah
after this video ends, Jeff's gonna say everything again on reverse to avoid vocal muscle imbalances
🤣🤣🤣🤣🤣🤣🤣
😂😂😂😂🤣🤣😂
🤣🤣🤣🙏
😂😂😂😂😂
Hahahahhahaha
For the Athlean X homies
Worst
standing dumbbell powerbomb 1:23
Cross face Tricep extension 2:02
Bench dip 2:48
Better
Rope push away 3:48
tricep pushdown 4:35
diamond cutter push up 5:25
Better Still
cobra push up 6:38
Reverse grip push down 7:43
Overhead rope extension 8:38
JM press 9:25
Almost Best
Dumbbell kickback 10:32
Incline Dumbbell Powerbomb 11:42
Rocking Push Down 12:31
Weighted Upright Dip 13:23
Close Grip bench press 14:07
Best
Lying Tricep Extension 14:38
thank you for this!!
Thanks!
Good looking out bro👍
Thanks for finishing it off.
Legend
When Jeff winks, he closes both the eyes to avoid muscle imbalance.
😂😂😂
Double winker
that craked me up
Then jeff would just do ten winks on one eye, then 10 winks on the other
"If you can bang out thirty or forty diamond-cutter push-ups..."
No worries, Jeff!
meanwhile I can't even do a singl push up
Also keep that body fat at 10% . Year round!
@@ericmacrae6871 y
@@tangetaier1783 i need to loose weight i am currently at 380 lbs was 400 lbs back in march
5:50
Jeff wakes up his alarm clock every morning.
*with both hands to prevent muscle imbalances*
@@aishikmukherjee8438 🐬
@@aishikmukherjee8438 no he has voice activation on it so he gets gains in his voice every morning
I'mm going to have to steal that one
@@cvmgaming568 😂😂😂😂
Even Jeff's underpants are ripped.
I was looking for this comment😂😂
omg 😂
@@imsljr420 Don't make me ruin that butt, Chris.
Lol
@@imsljr420 we just cannot unsee it.
If Jeff broke his one leg by accident he breaks his second leg by means to avoid muscle imbalance
Bold of you to assume Jeff makes accidents
@@gameygamerson2204 well he hurt his leg
Well what about his third leg?
@@smashb3766 yes, his third leg will compensate..
@@smashb3766 hahahah genius
This series is absolutely amazing, thank you Jeff!
Loving the series. With so many exercises and variations these days, this really helps to weed out the inferior ones.
There's really no such thing as an inferior exersize since everything has a purpose, just certain ones are impossible for noobs to do correctly so they get a bad rep
@@germanrud9904 nah, the standing dbell powerbomb is fucking useless and even dangerous. Life is too short to waste on stupid exercises especially when there are free benches in the gym waiting for skullcrushers.
@@germanrud9904 yup I used to do only the exercises recommended by Jeff 3 years back now I experiment with almost all exercises and getting bigger gainz
@@germanrud9904 if you dont believe in inferior exercises then you should watch v shred
Except my man Jeff put triceps kickbacks that are practically useless for growth at the very top of the exercise selection lol
Thank you for explaining not only "what", but all the "whys" as well. Whenever I run into a problem with a particular workout not working out for me, I know where to look for help. I really appreciate this "worst to best" cycle. Thank you, Jeff. In 5 weeks I will start your AX-2 program, as soon as I finish a round of what I'm currently doing - I am looking forward to it very much.
Yeah. That resonates strongly with me. I always felt strongly about the statement that "Why is more important than what". Always be a critical thinker and seek the reasons why. That's how I'm going to bring up my children. No blind obedience, no "because I said so". Think about what you're doing and why you're doing it...or why you should or shouldn't do sth.
Fully agree.. If you want a why then this is the place to be. I will also vouch for 'Buff dudes' if you want a quick video on how to perform an exercise and 'Mike Thurston' who is brilliant
Quality as always, Jeff. Thank you so much! Appreciate it a lot my man 😀💪
Amazing video, just like the ab and chest ones! I hope these continue, I'm putting them on my own private fitness playlist. Thank you!
People have been getting top level advice for free from this guy and still will find a way to complain
That must be because he talks on a college level, while they stagnate in kindergarten. I really appreciate his demonstrations, and the way he explains it. Sometimes it pays to know the "why", and all the "because".
I say thanks to athlean x by buying his XLR-8 protein shake
Well said mate 👍
It's not for free. People are spending their time watching ads, which floods a shitload of money into Jeff's bank account. Just because people aren't paying directly doesn't mean it's for free.
@@williamduke1756 it’s free for you though isn’t it 🤦♂️
A quote that really resonated with me is that “the triceps can’t read the number on the side of the dumbbell”. This is really important when understanding the mind-muscle connection. I wish I learned this earlier!
You mean I need to read the number out loud for my triceps?
@@Trias805 you need to ego lift to impress others is what it means.. 🤦🏻♂️
Hahahaah
@@dallashellmich1487 exactly, muscles only grow if someone sees you working out.
Agree 100%! This quote is a single wisdom nugget which Jeff’s videos are loaded with.
Love the series. Thank you for all your teachings bro. Let’s get these GAINS.
Wow, this video is so amazing! More BEST TO WORST for different muscle groups, please! And that TV is awesome!
When Jeff answer a question wrongly in history class, history changes
Bruh 🤣
HAHAHAHA
lol
lmfao
This one wins! 😂🤣
Really like this format, makes the content more amusing and easier to consume, great job!
Thank you! This explains why my shoulder has been killing since my tricep bench dips. Great to know what options I have based on the equipment available to me.
5:33 diamond push-ups
6:36 Cobra push-ups
9:25 JM press
10:32 DB kickback
11:46 incline DB power bombs
13:23 weighted upright dip
14:07 close grip bench press
14:37 lying tricep extension DB
Thanks Jeff You rock!!
🇵🇪
Soo... it's actually ranked worst to best then. Guess he's still not picky enough about imbalance.
@@Vote_By_Mail you clearly didnt listen to the video then did you.
@@Vote_By_Mail 1:15
1:18 Standing DB Powerbombs
1:59 Lying Crossface Extensions
2:47 Bench Dips
3:46 Rope Pushaways
4:40 Basic Triceps Pushdowns
5:23 Diamond Cutter Pushups
6:36 Cobra Pushups
7:40 Reverse Grip Triceps Pushdowns
8:35 Overhead Rope Extensions
9:24 JM Press
10:33 Triceps Kickbacks
11:41 DB Incline Power Bombs
12:30 Rocking Pushdowns
13:21 Weighted Upright Dips
14:06 Close Grip Bench Press
14:35 Lying Triceps Extensions
Thank you!
Thanks
Thank you
Bruh you're a legend fr
@@arienn1662 lol :))
Love how the free weight exercises rank at the top. No fancy equipment just the way I like to train, gives better free range of motion and builds great strength.
I completely agree
I’ve been doing bench dips pretty regularly but the wrong way. I love the exercise itself and I’m so glad I can continue to do it now but with better execution. Thanks for the expertise Jeff!
Changing my routine thanks again. Really appreciate and honor your diligence on the science and understanding. Stay strong brothers and sisters. 💪🏾
I’m a Huge Fan Jeff. I wish the whole world would take the time to listen to the wholistic approach you have and the level of detail that you provide. I often find myself correct poor habits and form after listening to you explain and demonstrate. It is an absolute blessing to watch your content. Thank You!
I say the same things about Jesus Christ lol ✝️
@@eugenenunn4900 HAHAH
Great video, thank you! 👍
Great information! Thank you
Having done most of those, I agree totally with this ranking!! LOVE THIS SERIES!!
Please continue this ranked series! It's so informative and made me realise a few things I was doing wrong. Happy to know I was doing quite a few exercises high on the list, but the modifications can make my sessions better. Thanks for the content :)
Dont listen to him this is bs
@@alfredusmagnuscare to elaborate?
This was very well put . Thanks Jeff!
Glad I found this. See some things Im going to try and stop doing. Was informative and fun to watch. Great video
Thank you for doing what you do, Jeff. You have helped me reshape my life for the better, and I can't tell you how much I appreciate it.
Hey Jeff,
Just wanted to say how much I appreciate your videos on this channel and your AthleanX programs. I really feel like following your programs and incorporating these habits/knowledge expressed in these videos has benefited me in a lot of ways, so I just wanted to say thank you even if you may not see this. I’ll keep the gains coming!
This is gold, thank you for sharing your knowledge and putting such hard work into doing so. Not enough fitness instructors touch on the safety aspects!
Great format. I just learnt I’ve been doing bench dips wrong all these years. Keep them coming. Cheers 👍😎🇦🇺
Hi there , I am a fan from South Africa, I came across your channel the other night, and watched the entire series. I have been lifting for 11 years now , and I’m currently 27 years of age. I have reached a plato for the last year or so. So I have just implemented some of your exercises into my training program. I really enjoyed your videos 🙏🏼
Been training for 30+ years and I'm still learning. Thank you for sharing your knowledge.
Training for 30 year n still looking for advice.. u doin something wrong,
I'm 6 years in and already know Jeff talks lot off bullocks
Outstanding video.....master Jeff 👌💯💪💪💪
Super subscribed here! Thank you mate 🙏🏻
I really like how I can do most of these at home without a lot of equipment! Bought a pullup bar and thera bands recently, it's actually quite easy to set them up in a way that allows for good triceps exercises
I'm sorry I missed your appearance on TV Jeff! Congrats on that! Well deserved and I will repeat what I've often said here, my advice is to listen to this fellow!!! I'm 49 and in the best shape of my life and my discovery of this channel has contributed more than I can explain to my gains. I don't do exactly the same things as Jeff demonstrates but the things I have found here have done nothing but improved my workouts and kept me safe and injury free.
Very informative. Thank you!
As always, thanks for the info Jeff. I adapted a high mounted strength band application and it burned acetylene!. Arms in the band, palms up, step back as you straighten the arms only bend forward as you push past your body. There is also force pulling the arms to the center resulting in extra activity pushing apart behind the body which gives that extra kick.
Wouldn't have thought of it if not for you sir
Love this series! Such a great help weeding out the bad exercises and which ones to focus more on. Hopefully we see more as well like Biceps and maybe some back and shoulder ones.
This is the best channel ever! Thank you so much for sharing your body building wisdom.
Of your videos Jeff, these are some of the best and most helpful.
Now we need the best biceps and shoulder exercise. Just want to do some that covers the most but gives the best. At 60, I am doing a complete body workout three days a week but don't want to be there for more than 45 minutes.
Deadlift, Squat, Bench, Military Press, Pullup, Some sort of Rowing (e.g. Bent over Row)
Thats all you need.
@@florianw.560 the military press is underrated. I dont see many people do it at the gym.
I am loving your best and worst exercise videos. I often explain to people why they shouldn't sleep on their stomach. I tell them that if they went to an orthopedic and they wanted to try and replicate a neck symptom they would rotate, extend and push down on your head. When you sleep on your stomach you are doing 2 out of 3 of those things. I like how you explain the reason why exercises are better or worse. Thank you, I wish I had access to these videos in my early lifting days. I could have saved my shoulder. Haha. Thank you for the content.
Yay! I do it right already. This guy is an expert on this so I can workout and then go and study other things that greatly interest me! Thank you for teaching so well!
This is greatly appreciated as I am trying to put together a fitness program for myself and learning all of the issues with each exercise can save me from incurring injuries to current problem areas.
You should name your program Alba Castellacciolean X
Love these videos. One of the best things I ever did in my life was bench dips with hands turned out. I always had shoulder issues with any dip but once I turned them out the pain went away and gains came.
Awesome man!
This has to be the best triceps video I've ever seen. Thank you Jeff you're the GOAT 🐐
Great video💪🏽
And my favorite Tricep exercise ended up being the number 1 on your list, the Laying Tricep Extension! 🤯🔥 glad to see I havnt been wasting my time with that lift! 🤟🏽
"you've got more information to 'arm' yourself"
go off king
Underrated comment
9:21 JM Press with neutral grip.
10:33 Dumbell kickback behind the body
11:40 Inclined Power Bomb
Thank you, Jeff! Your videos are so helpful!
Absolutely love the videos!
Jeff it's actually mindblowing how much definition you have holy shit you look amazing
When Jeff breaks these exercises down like a science and maths teacher rolled up into one. You know you have to pay very close attention...facts or undeniable facts?
GAGAGAGAGA I just disliked my own face because I am unpretty. HOWEVER: I always like my GOOD videos however. No dislikes allowed where I come from. Don't be mean, dear the
@@violettfem5093 no that guy's a nut, he's a funny German TH-camr
@@violettfem5093 I completely agree with you!
@@aprayingatheist2378 funny?
@@violettfem5093 Judging by his post today i fear the worst 😉
Loved this breakdown Jeff! Thank you, definitely going to use it. I wonder if you can't alternate free weights for a cable to still do lying tricep extensions. I find when I have the bench slightly inclined and the cable is coming from the bottom (floor) over my head and I am doing the same motion as shown in the lying tricep extension, I get great results given that I'd have isolated the triceps as the focal muscle group.
No matter where Jeff drives to he makes sure that he turns left the same amount of times he turns right. Also, he drives forward to the place and in reverse when he returns home.
Fuckin golden
Diamond cutter push up 5:25
JM press 9:25
Dumbell kickback 10:32
Close Grip bench press 14:07
Lying Tricep Extension 14:38
This worst-to-best series is great!! I was looking actually, due to my limited available time to be in the gym, for a way to make My workouts more effective!! Thank you all the way, Jeff
Thank you for this!
I don't know if you have covered this yet, but I would be interested to see this series continue with forearm exercises.
Great advice. I could do all the exercises with 10 lb dumbbells but could barely do 1 set of the *best* tricep exercise with 3 lb dumbbells. Thank you! Now I know how to work to maximize the strength of my triceps
How does the reverse tricep push down not end up doing biceps instead? Seems like a bicep curl
@@superseiyanyou could say you'd be engaging the bicep on the negative perhaps, however the main force you're applying is downwards, not upwards for your bicep to be fully engaged.
@@superseiyanreverse curls don’t work your triceps, right? If you’re pushing the weight, your triceps are working. Pronation vs supination just change what muscles in the group are generating more force
That's what I needed thanks man upload more videos like this
Thank you for the video.
Love these videos, Great video Jeff!
I like those rocking pushdowns, had not seen them before, and they're ideal for a home "gym" with only bands. Just did them, and I used your suggested (from another video) underhand grip. The intensity was great! Thank you.
Thanks. These series are very helpful!
Please do more videos like this. Great stuff!
Regards from Brazil
I felt a difference immediately after trying your ranked series. The focus on the specific muscles is crazy.
Looks like I've been doing bench dips correctly this whole time! Didn't like them with the hands forward and pointing them back made them feel much better both on my triceps and on my shoulders
Thank you very much! And greetings from Finland!
Thank you Prof. This was very informative
These best-to-worsts are the best instructional videos I have seen. Well done; keep it up, Jeff.
When Jeff does a push-up, he doesn't push himself up. He pushes the earth down.
One of the best videos, love the series
These short to the point videos are great. Great mass builders coupled with shaping exercises
I really enjoy the kickbacks as something to do after you’ve fatigued cause you don’t go as heavy or as a warm up to really get that mind muscle connection so that you can get a better contraction on heavier exercises
Same kickbacks are the best
So grateful for these
Thanks man, I'll try these out today 💪💪
The best move seems to give excessive tension in the shoulders/rotator cuff, for me it's not #1. Btw thanks for great content, please continue this serie.
Well, this explains several of my past rotator cuff injuries. Knowing what not to do is clearly as important (possibly more important) as knowing what to do. Science crushes myth yet again.
Currently have rotator cuff injury due to one of the first exercises he mentioned to not do
@@dasppg9737 Believe it or not I once ended up with a double (not joking, both shoulders!) cuff injury because of "advice" from a doctor(no joke, an MD). When ppl give you advice just nod politely and then check it against what Jeff is saying.
Thanks for your advice!
THANK YOU brother your a blessing. Your knowledge is very helpful.
7-8 years ago, I could go to the gym after work as much as I could. Now that the coronavirus has struck the world, I miss the gym. I had a lot of tools last time but not enough knowledge thus no improvement. Now that I learned a lot of things, today those tools got lessened, but I still work with what I still have like my home tools. Someday, I'll be able to make a full 180 degree change to my body, alright. Thanks Jeff for all these smarter ideas and help. God bless you, Sir.
Keep it up buddy! You can do it!
The "rotator cuff ripper" ohh I love you Jeff!!! 😆💜 Skull crushers have always been my favorite tricep exercise :p
Love your energy. You inspire me !!
I love these vids they are great for people you are starting off!
I think this series should be called, “Jeff the Ref.”!
th-cam.com/video/J-6YPSTua6Q/w-d-xo.html
I agree Completely 💯
I second that
You’re the best Jeff I’ve learned so much while watching your channel
This is my favourite series. Looking forward to see the version for back muscles
Excellent series man 👏