The Best & Worst TRICEPS Exercises (Ranked Using Science)

Summary by Krater

A tier list ranking twenty triceps exercises from S to F based on tension, feel, and progression, concluding that overhead cable triceps extensions are the best and dumbbell kickbacks are the worst.

From the video

Answers: What are the best and worst triceps exercises for muscle growth?

• triceps anatomy
• exercise tier list
• triceps hypertrophy
• cable exercises
• barbell exercises
• dumbbell exercises
• bodyweight exercises
• machine exercises
• muscle growth biomechanics

Exercises

• Triceps pressdown · cable
• Overhead cable triceps extension · cable
• Dumbbell french press · dumbbell
• Skullcrusher · barbell
• JM press · barbell
• Cable triceps kickback · cable
• Close-grip dips · bodyweight
• Close-grip bench press · barbell
• Close-grip pushup · bodyweight
• Diamond pushup · bodyweight

What it concludes

• Pressing exercises grow the triceps but will not maximize long head development on their own.
• Isolation exercises that train the triceps with the arms overhead are the most effective for maximum growth.
• Overhead cable triceps extensions are the best overall exercise for triceps growth.
• Dumbbell triceps kickbacks are the worst triceps exercise due to poor resistance profile.