When it comes to building triceps, not all exercises are created equal. If you’re aiming for optimal muscle growth, it’s essential to know which movements are supported by science and which ones are overhyped. Here’s a rundown of some popular triceps exercises, ranked from the best to the ones you might want to avoid. Buckle up, because we’re about to dive deep into triceps anatomy, effectiveness, and what works based on research!
The list below you are about to see is based on a video shared by an expert and respected bodybuilder. Dr Milo Wolf shares his invaluable knowledge on a YouTube channel ranging from hypertrophy and strength training to losing fat.
In his video, which we have linked below, there are 24 triceps exercise ranked according to his research. In this article, we have explained only 12 of them – for the full list, watch the entire video from Dr Wolf.
Table of Contents
The Checklist: What Makes a Good Triceps Exercise?
Before diving into the specific rankings, let’s talk about the criteria used to evaluate each exercise. A good triceps exercise should:
- Target all three heads of the triceps (long, lateral, and medial)
- Promote a good stretch, especially in the long head
- Have a resistance profile that matches the strength curve (more resistance where the muscle is strongest)
- Isolate the triceps without over-recruiting other muscles
- Be supported by scientific evidence for muscle growth.
Triceps Exercise Ranked
S Tier (Best of the Best)
1. Dumbbell Overhead Extension
The dumbbell overhead extension ranks S Tier for a reason: it targets the long head of the triceps more effectively than almost any other exercise. The long head, which plays a significant role in the overall size of the triceps, is best worked when the arm is elevated over the head. The dumbbell version is time-efficient, easy to load, and provides a great stretch on the triceps.
- Benefits: Superior stretch on the long head, time-efficient, easy to set up.
- Drawbacks: Larger dumbbells can be unwieldy for some.
- Verdict: If you’re serious about triceps growth, this exercise should be a staple.
2. Cable Overhead Extension
Another S Tier gem, the cable version of the overhead extension hits the long head similarly but offers a more consistent resistance throughout the movement. It’s less awkward to get into position than with dumbbells and allows for a smoother motion.
- Benefits: Constant tension throughout the movement.
- Drawbacks: Slightly more setup required with cables.
- Verdict: A fantastic choice if you prefer cables over dumbbells.
A Tier (Highly Effective)
3. Dip (Bodyweight or Weighted)
The classic dip earns an A Tier ranking for its ability to work the medial and lateral heads of the triceps effectively, especially when done with a full range of motion. It’s a compound movement that also works the shoulders and chest, making it great for building overall upper body strength.
- Benefits: Minimal equipment required, excellent for building strength.
- Drawbacks: Can be hard on the shoulders, and not as targeted for the long head.
- Verdict: A must-do for general upper body strength but less effective for isolating the triceps long head.
4. Close-Grip Bench Press
This exercise is another A Tier movement for building both strength and triceps size. By narrowing the grip on the barbell, you shift the emphasis from the chest to the triceps. It’s great for hitting the medial and lateral heads, though the long head doesn’t get as much love.
- Benefits: Easy to load, great for overall upper body pressing strength.
- Drawbacks: Limited range of motion for the triceps long head.
- Verdict: Ideal for those looking to build pressing power while still targeting the triceps.
5. Katana Extension
A variation of the cable overhead extension, the Katana Extension requires two cables and brings an impressive stretch to the long head of the triceps. It’s rated in the A Tier due to its unique setup and effectiveness.
- Benefits: Excellent stretch, hits all three heads of the triceps.
- Drawbacks: Can be tricky to set up and requires two cables.
- Verdict: Great for those looking to mix things up in their cable routine.
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B Tier (Good, but Not the Best)
6. Skull Crushers (Dumbbell)
Skull crushers, especially with dumbbells, provide a great stretch to the long head but are somewhat awkward to set up and perform. Dumbbells allow for a deeper range of motion and are easier on the wrists, which pushes this into High B Tier.
- Benefits: Better range of motion, easier on the wrists.
- Drawbacks: Takes time to set up and load.
- Verdict: A solid exercise, especially if you prefer dumbbells over barbells.
7. JM Press
The JM press sits in Mid B Tier. This unique movement combines elements of the close-grip bench press and the skull crusher, making it excellent for hitting the lateral and medial heads. However, it’s not great for the long head due to the dynamic movement across the elbow and shoulder joints.
- Benefits: Targets the medial and lateral heads effectively.
- Drawbacks: Hard on the shoulders, doesn’t hit the long head well.
- Verdict: Best for those looking to hit the medial and lateral heads without focusing on the long head.
8. Bodyweight Skull Crushers
Performed on a bar or bench, bodyweight skull crushers are a convenient option if you’re short on equipment. The stabilization required can make these challenging, but they don’t provide as much stretch to the long head, pushing them into Low B Tier.
- Benefits: Minimal equipment, great for home workouts.
- Drawbacks: Limited stretch for the long head.
- Verdict: Good for convenience but not the best for muscle growth.
C Tier (Not Ideal, But Okay)
9. Cable Pushdowns
Surprisingly, the popular cable pushdown ranks High C Tier. While it does isolate the triceps well, it doesn’t provide enough stretch for the long head, which is crucial for maximum growth. Studies have shown that movements with overhead arm positioning tend to stimulate more growth in the triceps compared to cable pushdowns.
- Benefits: Great for isolation, easy to control.
- Drawbacks: Limited range of motion for the long head.
- Verdict: A decent exercise, but it won’t maximize triceps growth.
10. Cross-Body Cable Extension
Like the cable pushdown, this movement doesn’t hit the long head well. It’s slightly more awkward to perform, but it looks cool, which pushes it into Low C Tier.
- Benefits: Great for isolation.
- Drawbacks: Awkward, doesn’t provide a good stretch.
- Verdict: Cool but not essential.
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D Tier (Avoid These)
11. Banded Pushdowns
The banded pushdown is Low D Tier, as it provides the exact opposite of what you want for muscle growth. You want resistance in the stretch, but with bands, the resistance is highest in the contracted position. This goes against effective muscle-building principles.
- Benefits: Easy setup.
- Drawbacks: Poor resistance profile for muscle growth.
- Verdict: Not worth your time if hypertrophy is the goal.
12. Preacher Triceps Machine
This machine isolates the triceps, but the setup limits the stretch on the long head, making it difficult to generate appreciable growth. It’s not the worst, but it’s not great, earning it a Mid D Tier.
- Benefits: Isolates the triceps well.
- Drawbacks: Poor stretch, awkward positioning.
- Verdict: If you’ve got better options, skip this one.
Most Overrated and Most Underrated Exercises
Dr Milo Wolf explained that he believes there are 2 overrated triceps exercise ranked and 2 that are underrated, that have great benefits and not many people do.
Most Overrated Tricep Exercises:
- Cable Pushdown
- Banded Pushdown
Most Underrated Tricep Exercises:
- Overhead tricep extension
- Bench dips
Final Thoughts: The Best and Worst Triceps Exercises
After reviewing all these exercises, it’s clear that movements focusing on overhead arm positioning, like the Dumbbell Overhead Extension and Cable Overhead Extension, are the most effective for building triceps mass. The Cable Pushdown may be the most popular, but it simply doesn’t stimulate the long head enough to compete with the top-tier exercises.
If you’re serious about maximizing your triceps growth, it’s worth incorporating those S Tier movements into your routine. Keep the lower-tier exercises for variety, but always focus on what science backs. Happy lifting!
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This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.