What Are the Best and Worst Triceps Exercises for Growth? (20 Ranked Using Science)

TL;DR

The overhead cable triceps extension ranks as the best exercise for triceps growth because it trains all three heads while placing the long head under high tension in a stretched position. A cited 2023 study found that overhead extensions produced about 40% more triceps growth than pressdowns. Pressdowns, skull crushers, and close-grip bench presses also have useful roles, while dumbbell kickbacks are less effective. Read on to compare the movements and build balanced triceps.

Transcript

what are the best and worst triceps exercises for muscle growth well in this video I'll be ranking 20 of the most popular movements on a tier list from s for super to F for fail and at the end I'll Crown one exercise as the best of the best and one as the worst of the worst and to make sure your favorite tricep exercise doesn't end up in F tier it ... Read More

Key Insights

• The overhead cable triceps extension is the most effective exercise for triceps growth, especially for the long head.
• Pressing exercises alone are insufficient for maximizing triceps development, particularly for the long head.
• Isolation exercises are crucial for triceps growth and should include movements with arms overhead.
• The long head of the triceps benefits from high tension in a stretched position, which is achieved with overhead movements.
• Exercises should be performed at different shoulder angles for proportional triceps development.
• Skull crushers are highly effective for triceps overload and can be modified for better tension distribution.
• Close grip bench press is excellent for progressive overload but less effective for the long head.
• Dumbbell kickbacks are less effective due to minimal tension in the stretched position, making them less ideal.

Questions & Answers

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

The overhead cable triceps extension is ranked best because it places the long head in a lengthened position while maintaining high cable tension. Dumbbell kickbacks are ranked among the least effective options because they provide minimal tension when the triceps are stretched.

Q: What makes a triceps exercise effective for growth?

An effective exercise should provide high tension, especially in the stretched position, feel smooth without causing pain, and support simple progression. You should be able to add weight or a repetition from week to week.

Q: Why is the overhead cable triceps extension ranked highest?

Moving the arms overhead stretches the long head because it crosses both the elbow and shoulder joints. The cable then provides high tension in that stretched position, and a cited 2023 study found about 40% more triceps growth from overhead extensions than from pressdowns.

Q: How can you train all three heads of the triceps proportionally?

Use exercises at different shoulder angles rather than relying only on pressing movements. Overhead extensions emphasize the long head in a stretched position, while pressdowns tend to grow the medial and lateral heads somewhat better.

Q: Are bar or rope pressdowns better for triceps growth?

The bar pressdown is ranked A tier because its stability directs more tension to the triceps and makes progressive overload easier. In the stated comparison at the same weight and technique, the presenter completed 16 repetitions with the bar versus 12 with the rope, although the rope may provide a stronger feeling of contraction.

Q: Are reverse-grip pressdowns effective for the triceps?

Reverse-grip pressdowns are ranked C tier because turning the palms upward does not substantially change the triceps biomechanics and can reduce strength output. In the presenter’s comparison, the underhand variation produced only 10 repetitions and could make grip a limiting factor.

Q: Why are dumbbell kickbacks less effective for triceps growth?

Dumbbell kickbacks provide little tension when the triceps are in the stretched position. Cable kickbacks and overhead extensions are better options when the goal is to maintain useful tension and promote growth.

Q: Can pressing exercises alone maximize triceps development?

Pressing exercises can effectively train the medial and lateral heads, but they are insufficient by themselves for maximizing the long head. Isolation work, especially an overhead movement that stretches the long head, should complement exercises such as the close-grip bench press.

Summary & Key Takeaways

• The overhead cable triceps extension is the top exercise for triceps development, effectively targeting all three heads, especially the long head in a stretched position. Incorporating exercises from various shoulder angles is essential for balanced growth.

• Pressing exercises alone won't maximize triceps development, particularly for the long head. Isolation exercises like pushdowns and kickbacks are crucial, with overhead movements providing the necessary stretch for the long head.

• Dumbbell kickbacks are less effective due to minimal tension in the stretched position, making them less ideal compared to other exercises like cable kickbacks and overhead extensions.