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If you could only do one triceps exercise for muscle mass, this video will show you which one. The best triceps exercise for mass is one that must meet quite a few criteria, most of all, be the most effective for helping you to add size to your triceps. The three exercises going head to head for the title of the winner of this iron face off are the lying triceps extension, triceps pushdown and the close grip bench press.
We can start with the classic triceps pushdown exercise. This one can be done with either a rope or a straight bar. While it does allow you to load a lot of weight to the exercise for a good progressive overload option and it does take it easy on your elbow joints, it does have its drawbacks. First, it is a bit restrictive in terms of the versatility of the move. You can only do this with a cable machine or a band and doing it with the latter will alter the strength curve and is not optimal.
Beyond that, the pushdown at no point in the range of motion places your arm up over your head to put your triceps long head on stretch. If you want to build your triceps as big as possible you need to appreciate the importance of developing the long head since it accounts for almost two thirds of the size of the triceps muscle. Finally, when done in a static position, the pushdown is limited in its ability to train your triceps throughout the strength curve with peak tension.
Moving on, the close grip bench press is a better option because it has the versatility of allowing you to perform it with either dumbbells or a barbell (whichever you have access to). It also allows you to load up a lot of weights and progressively overload your triceps like the pushdown. The problem comes in when you consider that much of this tension is often off loaded to the chest and shoulders rather than the triceps. This is especially true if you do not lock out the elbows on every rep since this is where the tricep muscles work the most during this exercise.
Once again, the arms never get to a position above the head during this close grip bench press limiting the amount of stretch that gets applied to the long head of the triceps and ultimately the amount of growth that you will see from this compared to other moves.
This leads to the winner of this iron face off, the lying triceps extension. The versatility of the exercise is there since you can once again do this with either dumbbells or a barbell or even an ez curl bar. This movement is easier on the elbow joints since, if done properly, you finish with your arms angled back from vertical which places tension on the working muscle (the triceps) rather than a compressive force on the elbow joint.
What is most crucial however is that fact that the lying dumbbell or barbell extension allows you to get a great stretch on the long head of the triceps in the bottom of each rep. You can even safely exaggerate the stretch a bit by reaching your arms back a bit more at the bottom and get the stretch reflex activation that can lead to a more powerful triceps contraction. Finally, peak tension occurs with peak contraction of the exercise making it an all around arm exercise powerhouse.
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59 thoughts on “The Best Triceps Exercise for Mass (WINNER!)”
Hi Jeff, this helps a lot, just like all the other content on this channel! But it’s been some time since we got a leg video man, I’d like some help with quad mass too! Thanks!
thats human error..you should know to yourself how much you can lift .. i do skull crusher always for my triceps and it works.. 6cm added thick to my arms
Im going to say you either loaded to heavy, pushed past fatigue to the point where the shoulder could not stabalise, or u had a previous shoulder injury. Or even maybe you had poor scapular stability.
Overall that exercises should not dislocate a shoulder.
I’ve tried everything over the years and I feel that tricep push-downs (bar or rope) are the best exercise. If done correctly, there is constant tension on the triceps and it hits all 3 heads. After 5 sets of push-downs, I look like I have horse shoes protruding from the back of my arms.
fireboy training for strength is the best way to get strength, training for mass is the best way to get mass. Also, pump doesn’t mean a lot, sure it can be an indicator, but feeling a pump isn’t necessary to build muscle despite whatever bro science tells you
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Jeff you need to go on Joe Rogans podcast.
Joe Rogan sucks
I was just thinking this literally 10 seconds before seeing this comment. How strange
And mind pump!
Big facts
but jeff seems like a really cool genuine and educated guy…. the total opposite of joe….
I cant believe this is free knowledge.
Exactly.
It’s Not Rocket Science
Aint you payin your internet bill? xD
Did he provide us with unknown astrology knowledge? Maybe
Respect from my parents basement.
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Hi Jeff, this helps a lot, just like all the other content on this channel!
But it’s been some time since we got a leg video man, I’d like some help with quad mass too!
Thanks!
I am fully convinced I was born without a lateral head of the tricep
i was in that situation 2 train ur triceps more
I see legit fat guys with lateral head definition, it’s bizarre
@ssj3 Vegeta could have damage to your thoracic nerve mate
All Videos medial
Everytime i do this exercise it feels like my elbows are going to explode.
What am i doing wrong Jeff?
We are going to dissect a flower in science class tomorrow.
How’d it go? Did you draw on it with a marker like Jeff
I hope you externally rotated while cutting.
Andrew Jackson hopefully he also used full range of motion otherwise it didn’t count lol
ThatOne Guy he better have used a good time under tension to maximize muscle growth!
YOURRAGE’S SHOOTA
that wasn’t funny
Next:The Best Biceps exercise please!!!
Cool vibrations Weighted chin/pull ups
They are all tools in your tool box. Besides, when it comes to training, the best thing is the one that gets and keeps you motivated and excited. 🙂
Carefull with that last exercise because thats how I dislocated my right shoulder
You probably went to heavy
Yeah, it’s an exercise to be careful with, can’t really throw on an extra 10kgs just to see if you can do it like you could on the first exercise
thats human error..you should know to yourself how much you can lift .. i do skull crusher always for my triceps and it works.. 6cm added thick to my arms
Im going to say you either loaded to heavy, pushed past fatigue to the point where the shoulder could not stabalise, or u had a previous shoulder injury. Or even maybe you had poor scapular stability.
Overall that exercises should not dislocate a shoulder.
@CadbuReese Olol do you do them like its showed in the video?
Exercise 1: 02:00
Exercise 2: 03:28
Exercise 3: 04:20
Real MVP
drewzila you’re*
You are a Real hero for the shortcuts
@Knowle Austin it’s your
Ay ay AY no it isn’t. “Your doing something wrong with your life” the first is you’re the second is your
I’ve tried everything over the years and I feel that tricep push-downs (bar or rope) are the best exercise. If done correctly, there is constant tension on the triceps and it hits all 3 heads. After 5 sets of push-downs, I look like I have horse shoes protruding from the back of my arms.
@Sushi Uchiha Getting the pump regulary and training for strength is the best way to get gains
fireboy training for strength is the best way to get strength, training for mass is the best way to get mass. Also, pump doesn’t mean a lot, sure it can be an indicator, but feeling a pump isn’t necessary to build muscle despite whatever bro science tells you
Jeff has frickin’ VEINS in his CHEEKS.
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Jeff. I was trying to Buy your suppliments on your store and it Said international shipping is reduced. In what Way? I didnt see any reduction.
Nice beautiful
ba coaie =))))
Try workin that neck Jeff
Nice, I overloaded my elbows by narrowing the elbows towards each other and stretching too fast in the upper motion.
Jeff, using science to get you ripped…for free.
Jeff is the man. He’s provides all this info that easily cost thousands $$$$. This man is just awesome!
He provides info that should be free in the first place, people scam… not Jerr California
Yaknow I love Jeff’s videos and guidance but the truth is, I can’t live without A.X.’s comment section.