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.
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.
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Chris Wright
Jeff kicks the football with both feet to avoid muscle imbalances.
Or doesn’t play at all
https://youtu.be/2vnVR99TxAA
https://youtu.be/2vnVR99TxAA
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?
@A Praying Atheist Ohh, you mean AxxL? I had no idea, thnx =)
@Violett Fem I completely agree with you!
@A Praying Atheist funny?
When Jeff had a question in school he raised both hands to prevent muscle imbalances
I would rise one hand for a short period of time and raise the other one and so on
ppl are getting creative with these muscle imbalance jokes.
https://youtu.be/2vnVR99TxAA
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
@Arienn lol :))
You’re a great man
@whoisaiahmoore Lol bro :)
Reverse grip tricep pushdowns HAHAHAHHHAHA
ty
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
In this case it is worth to view to video, I recommend it. You can see the why-s, and you can make decision and choose more than one excercises.
“Lying Tricep Extension 14:38” this one is included in his program.
Thank you !!
https://youtu.be/2vnVR99TxAA
I feel like toasting all your breads.
Jeff has a toilet roll holder either side of his toilet so he can prevent muscle imbalances when wiping.
That is because Jeff wipes with both hands to prevent muscle imbalances (only Jeff knows how that is accomplished).
lollll
he actually doesn’t have them to the side cause that would cause external rotation
@Mouad Exactly! Gotta save those rotators to maintain full range of motion wiping.
I think this series should be called, “Jeff the Ref.”!
https://www.youtube.com/watch?v=J-6YPSTua6Q
Jeff wakes up his alarm clock every morning.
*with both hands to prevent muscle imbalances*
@AISHIK MUKHERJEE 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
Been training triceps in garage on chairs,paint cans and using Rocks got them as ripped af at 50 years old!!!
Proving it on those BRUTAL vids bro keep it up
Good for you, but why do you “promote” yourself in the comments? I mean this is not the first time I see you around.
Even Jeff’s underpants are ripped.
Lol
@Chris Hansen we just cannot unsee it.
Whatever you are, male, female, circle, alien you notice it …unless your blind.
I mean how can you not see it, lol, sheesh
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
@German Rud 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.
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.
Jeff needs to do a cooking series for us now. Like a series where he makes the meals with us
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.
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
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.
I hope Jeff’s “exercise science” is better than his $hitty preworkout mix
I’m waiting for Greg’s take on this
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!
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?
I can’t believe John Meadows died. This channel and John is all I follow. Be nice to see Jeff pay tribute to him.
he did on ig.
I read as ‘ Shawn Mendes’ for some reason
But :(