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The Best & Worst TRICEPS Exercises (Ranked Using Science)

By Jeff Nippard

14 min video·en··9096746 views

This is an AI-generated summary of “The Best & Worst TRICEPS Exercises (Ranked Using Science)” — a 14 min YouTube video by Jeff Nippard, published May 24, 2024. It condenses the full transcript into 10 key takeaways with clickable timestamps.

Summary

This video ranks 20 popular triceps exercises from S to F tier based on tension, feel, and progression, ultimately crowning the overhead cable triceps extension as the best and the dumbbell kickback as the worst for muscle growth.

Key Points

  • The best triceps exercises provide high tension, especially in the stretched position, feel good without causing pain, and allow for simple progression. 
  • The triceps muscle has three heads: the lateral, medial, and long head, and proportional development requires exercises that emphasize each. 
  • Press down variations, particularly with a bar, are effective for hitting all three heads but are limited by not providing a significant stretch. 
  • The overhead cable triceps extension is identified as the single best exercise for triceps growth due to its ability to maximize tension in the stretched position for the long head. 
  • Skull crushers, especially with an EZ bar, are highly rated for their ability to stretch the triceps and allow for progressive overload. 
  • Dumbbell kickbacks are ranked low because they offer minimal tension in the stretched position and are less effective than cable variations. 
  • Close grip bench presses are excellent for progressive overload and hitting the medial and lateral heads but are less effective for the long head. 
  • Overhead cable triceps extensions are ranked S tier because they effectively stretch the long head, which is crucial for maximizing triceps growth. 
  • For balanced triceps development, it's recommended to include exercises that hit the triceps from various shoulder angles, including overhead, neutral, and behind-the-body positions. 
  • Exercises like triceps kickbacks, which work the triceps with the arm held back behind the torso, are important for maximizing contraction of the long head. 
The Best & Worst TRICEPS Exercises (Ranked Using Science)

The Best & Worst TRICEPS Exercises (Ranked Using Science)

This video ranks 20 popular triceps exercises from S to F tier based on tension, feel, and progression, ultimately crowning the overhead cable triceps extension as the best and the dumbbell kickback as the worst for muscle growth.

Key Points

—The best triceps exercises provide high tension, especially in the stretched position, feel good without causing pain, and allow for simple progression.
—The triceps muscle has three heads: the lateral, medial, and long head, and proportional development requires exercises that emphasize each.
—Press down variations, particularly with a bar, are effective for hitting all three heads but are limited by not providing a significant stretch.
—The overhead cable triceps extension is identified as the single best exercise for triceps growth due to its ability to maximize tension in the stretched position for the long head.
—Skull crushers, especially with an EZ bar, are highly rated for their ability to stretch the triceps and allow for progressive overload.
—Dumbbell kickbacks are ranked low because they offer minimal tension in the stretched position and are less effective than cable variations.
—Close grip bench presses are excellent for progressive overload and hitting the medial and lateral heads but are less effective for the long head.
—Overhead cable triceps extensions are ranked S tier because they effectively stretch the long head, which is crucial for maximizing triceps growth.
—For balanced triceps development, it's recommended to include exercises that hit the triceps from various shoulder angles, including overhead, neutral, and behind-the-body positions.
—Exercises like triceps kickbacks, which work the triceps with the arm held back behind the torso, are important for maximizing contraction of the long head.
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