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.
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38 comments
When Jeff ejaculates he does it with both the balls to prevent muscle imbalance
When Jeff uses his smartphone, he touches the screen with all his ten fingers to avoid muscle imbalance.
Reverse grip rocking?
my triceps is one my best developed muscles…even with 30% bf i have a visible horseshoe, just close grip benching , nothing else
Splendid collection and explanations. One thing to remember when doing the lying extensions, start the exercise with the straight arms not in a "90degrees upward towards the ceiling position" but slightly back behind your head and towards the ground, as Jeff demonstrates here. Many people don't do this which compromises the effectiveness of the exercise a lot.
Hello Jeff, I've been doing the lying triceps extension for a lot of time and al of a sudden I got yelled at at the gym the other day, the gym instructor said I was gonna hurt my shoulders doing that exercise. Any thoughts about that? Is this exercise putting to much pressure on the shoulders?
Bro doesn't wink Incase his right eyelid gets too massive
Does anybody else have elbows that hypertension? My triceps don’t reach peak contraction unless I’m well beyond 180 degrees and I feel like it could be dangerous to do that under load.
thank you jeff very cool
Jeff had his triceps surgically removed and rotated like tires to avoid muscle imbalance. He’s currently on a 10K rep rotation schedule.
Can’t believe Jeff still cranking out new and great content this many years later
Excellent series man 👏
Dang …. Every exercise I do on triceps day … are amongst the worst according to Jeff. Except for the dumbbell or kettle bell single arm behind the head extension…
I've always had the notion that you shouldn't fully extend your arms in bicep/tricep exercises to avoid your muscles to be in a relaxed state. By not extending them fully, you always keep tension on your muscles. Can someone offer an explanation as to why my notion might be wrong?
When is the be up version coming?
Where can we purchase the extra long tricep rope? Your appears longer than 36 inches.
PLEASE do these workouts! I noticed a HUGE difference after just one day!
Thank you sir for your good information
14:36 for the “best” options.
When Jeff picks his nose, he uses 8 fingers and 2 thumbs to Prevent Muscle Imbalances!
Really jeff? Dumbell kickbacks? Every single trainer on youtube say that are the worst by far.
The comments here are gold
My mongoose push-up kicks your cobra move out.
When u coming out with the biceps ranking Jeff??
Yeaaaahhh its a no for me for the floor fu- i mean the cobra push up. Amazing vid nonetheless.
The Lying triceps extension aka elbow joints destroyer
phillip mansfield
0 seconds ago
do you know any way to train someone with heterotopic ossifacation . I have a bone growing into my abductor muscle in my hip as a result of a full hip replacement. I am 47. The replacement came from a bike crash. It's rare. My therapist did me no good. The range of motion doesn't allow any movements to engage my thigh muscles. I'm a year in and i can see my leg shrinking. I wonder what the future will bring
What the hell.. I feel so dumb now. I had been doing the lying triceps extension for a very long time until my elbows started to hurt. Then I switched to Bench Dips.. I literally went from best to worst lmao.
Guess I will go back to the skullcrusher.
The muscle imbalances joke in the comments gave me mouth imbalance.
love the series
Very informative. Thank you!
hate to throw cold water on this ball-washing session, but when addressing maximum tricep growth no variation of extension is superior to close grip bp, or weighted dips. hogwash.
I had no clue I was following the best push days 😂😂. I just incorporated the exercises according to my likings
Please talk rather than shout, easier on the ear. Thanks for all the great content none the less
i have to do the almost best and best exercises for a complete tricpes workout? if yes can i split it in 2 workout ?
I weirdly enough use the basic pulldown as a trap workout it seems to hit that muscle group more then the triceps and I like doing that for traps more then shrugs I always have trouble actually challenging myself with shrugs but it’s not hard for me to challenge myself with a pulldown
When Jeff turns right, he then turns left again to avoid developing a muscular imbalance. Jeff can only go forward.
Thank you for the video.