Best and Worst Triceps Exercises Ranked Using Science

Building impressive triceps requires selecting the right exercises. In this guide, we’ll rank 20 of the most popular triceps exercises from best to worst using science based on their effectiveness, ease of progression, and overall feel. Each exercise will be placed into a tier from best to worst, depending on scientific research and knowledge of Jeff Nippard

Jeff Nippard is a prominent figure in the fitness world, renowned for his evidence-based approach to bodybuilding and strength training. Hailing from Canada, he has a significant online presence, especially on YouTube, where he shares comprehensive videos on workout routines, nutrition, and the science behind fitness. With a Bachelor of Science in biochemistry, Nippard leverages his academic knowledge to present well-researched and practical fitness advice, making complex scientific principles accessible to a broad audience.

So let’s check out Nippard’s list of best and worst triceps exercises ranked using science, what the criteria are for each exercise ranked and overall tips for you to improve strength and size of your triceps.

Related: How to Get Wider Triceps

Triceps Anatomy and Criteria Used for This List

The triceps have three heads: the lateral head, the medial head, and the long head. Each head plays a role in extending the elbow, but they have different functions and are targeted differently depending on the exercise:

• Long Head: Adds mass from the rear.
• Lateral Head: Provides the “horseshoe” shape.
• Medial Head: Runs down the middle, adding overall thickness.

Regarding the criteria, Nippard explains that there are 3 major concepts with which makes an exercise great for tricep development, or puts it lower in the ranked tier.

According to him, each exercise must provide high tension on the triceps, especially in the stretched position as research says that this is when the muscle will grow the most.

While tension is important, the exercise should also feel good when being performed, meaning it doesn’t cause any pain and has a smooth resistance profile.

Lastly, one of the key ingredients for someone to keep coming back to doing the same exercise and still grow muscle is that it must have a simple progression, allowing for easy addition of weight, reps, or even variation from week to week.

Best and Worst Triceps Exercises Ranked Using Science

S+ Tier – Overhead Cable Triceps Extension (Bar)

The Overhead Cable Triceps Extension (Bar) stands out as the best triceps exercise. It targets all three heads effectively, especially the long head, by placing the arms overhead, which creates a significant stretch and high tension. Research supports its superior effectiveness in promoting triceps hypertrophy.

S Tier – Barbell Skullcrusher

Barbell Skullcrushers are highly effective for achieving high tension in the stretched position of the triceps. Using an EZ-bar or a straight bar can alleviate wrist strain, and adjusting the elbow position enhances the exercise’s effectiveness.

A Tier – Strongly Recommend

1. Triceps Pressdown (Bar): Stable, provides consistent tension, and allows for easy overload. Though it lacks the stretch for the long head, it’s highly effective.
2. Overhead Cable Triceps Extension (Rope): Offers all the benefits of the bar variation but with slightly less stability and overload potential.
3. Katana Cable Triceps Extension: Mimics drawing a katana sword, providing a comfortable angle and targeting the triceps individually, saving time.
4. 1 Arm Dumbbell Overhead Extension: Allows for a comfortable elbow angle and reduces wrist strain while making it easy to overload.
5. Dumbbell Skullcrusher: Similar to the barbell version but allows for individual arm training, which can help address imbalances.
6. Smith Machine JM Press: Offers a fixed path, reducing strain on the elbows and focusing on triceps engagement.
7. Cable Triceps Kickback: Excellent for achieving peak contraction in the long head with even tension throughout the range of motion.
8. Close-Grip Bench Press: A great compound movement for overloading the triceps, though it doesn’t target the long head as effectively as isolation exercises.

B Tier – Do These in Certain Contexts. There May Be Better Options

1. Triceps Pressdown (Rope): Allows for a strong contraction but lacks stability, which can limit tension.
2. Dumbbell French Press: Effective but can become awkward with heavier weights and strain the wrists.
3. JM Press: A hybrid between a close-grip bench press and a skull crusher. Effective but can cause elbow discomfort.
4. Close-Grip Dips: Great for triceps contraction but can be hard on the shoulders and allows the chest to dominate.
5. Machine Dips: Provides stability and easy overload but can allow the chest and shoulders to take over.
6. Diamond Pushups: Effective for triceps and chest but harder to overload compared to other exercises.

C Tier – There Are Better Options for Most People. Can Still Have Value in Some Contexts

1. Reverse Grip Triceps Pressdown (Bar): Limits strength output and is less effective than other pressdowns.
2. Bench Dips: Hard to overload and can strain the shoulders.
3. Close-Grip Pushups: Limited progression potential without adding weight, making them less effective beyond the beginner stage.

C- Tier – Probably Not a Great Option for Most People

1. Dumbbell Triceps Kickback: Useful but doesn’t provide tension in the stretched position, making it less effective for overall growth.

Best and Worst Exercises

• Best Exercise: Overhead Cable Triceps Extension (Bar) – Targets all three heads effectively, validated by research for superior hypertrophy.
• Worst Exercise: Dumbbell Triceps Kickback – Not as effective due to poor tension in the stretched position and limited overload potential.

3 Simple Tips for Triceps to Force Muscle Growth

What You Need to Know for Optimal Triceps Development

When it comes to triceps training, there are several key principles you need to understand to maximise your muscle growth and overall arm development. These principles ensure that you’re targeting your triceps effectively and proportionally, providing a balanced approach to your workouts.

Pressing Exercises Alone Aren’t Enough

While pressing exercises such as bench presses and shoulder presses are excellent for building triceps strength, they alone won’t be enough to maximise triceps development. Jeff Nippard emphasizes this, saying, “Pressing exercises will grow your triceps but probably won’t be enough on their own to maximize triceps development, especially not the long head.”

To fully develop your triceps, you need to incorporate isolation exercises that specifically target all three heads of the triceps.

Importance of Triceps Isolation Work

Isolation exercises are crucial for hitting the triceps from various angles, ensuring all three heads are effectively worked. Nippard highlights the significance of isolation exercises: “You should definitely do some triceps isolation work for maximum growth.” These exercises allow you to focus on the triceps without the assistance of other muscle groups, leading to better muscle activation and hypertrophy.

Overhead Movements for the Long Head

One of the most critical aspects of triceps training is incorporating movements that put the triceps in a stretched position, particularly the long head. Nippard points out, “The most effective isolation exercise is one that trains the triceps with the arms overhead.” This is because the long head of the triceps crosses both the shoulder and elbow joints, requiring overhead movements to be fully activated and stretched.

Variety in Shoulder Angles

For proportional triceps development, it’s essential to hit them from a variety of shoulder angles. This ensures that all three heads are developed evenly, providing a balanced look and strength profile. Nippard advises, “For proportional triceps development, you should hit them from a variety of different shoulder angles, including at least one movement with the arms up overhead and one with the arms either down at the sides like in a pushdown or one movement with the arm held back behind the torso like a cable kickback.”

This varied approach helps prevent imbalances and ensures comprehensive triceps growth

Understanding these key principles is vital for anyone looking to develop their triceps to their fullest potential. Pressing exercises alone aren’t enough; you need targeted isolation exercises, especially ones that involve overhead movements to fully stretch and engage the long head. Incorporating a variety of shoulder angles will ensure proportional development, hitting all three heads of the triceps effectively. Following these guidelines, as emphasized by Jeff Nippard, will lead to optimal triceps growth and overall arm development.

Selecting the right triceps exercises is crucial for muscle growth and overall arm development. Incorporate a mix of S+ and S-tier exercises into your routine for optimal results, and consider A-tier exercises for variety and specific contexts. B-tier exercises can provide value in certain situations, while C-tier and C- tier exercises are generally less effective but can still be useful depending on individual needs and equipment availability. Focus on high-tension movements that feel good and allow for easy progression to maximize your triceps gains.

Read More: Hypertrophy Guide for Triceps