As a part of his finest and worst workouts YouTube sequence, health skilled Jeff Nippard compiled an inventory of 20 widespread triceps workouts and ranked them from S-tier, for Tremendous, to F-tier, or fail.
For an train to keep away from the pits of F-tier, Nippard says it ought to fulfill the three following standards:
- Excessive rigidity on the muscle within the stretched place
- Feels good and never painful
- Easy and straightforward development
The science graduate additionally thought of how successfully every train works the three triceps muscle groups – lengthy or rear head, medial or center head, and lateral or outer head.
Take a look at Nippard’s color-colored triceps train tier ranking system within the video under:
Word: Nippard mentioned the workouts within the following random order and never by their tier listing rankings.
Cable Triceps Pressdown
Nippard began the listing with the preferred triceps train and in contrast three widespread variations: straight bar overhand, underhand, and cord cable pressdowns.
Nippard carried out one set, every utilizing the identical weight and approach. He was strongest on the bar with an overhand grip at 16 reps; the rope was shut behind at 12 reps, and underhand produced solely 10 reps.
Nippard defined that bars lock a extra secure carry and contain the triceps extra. Ropes contain an excessive amount of forearm stabilization, and lowered triceps focus. Should you like rope pressdowns, prioritize kind over weight.
Nippard put the overhand bar press down in A-tier, rope in B-tier, and underhand press downs in C-tier. If not for underwhelming long-head exercise, bar press downs can be S-tier.
Overhead Cable Triceps Extension
Overhead extensions choose up the place pressdowns fall quick of their vary of movement. The rear-facing lengthy head is the one triceps muscle that attaches on the elbow and shoulder, so it’s essential to get the arms overhead to completely stretch and activate them [in a stretched position].
Nippard talked about a 2023 research the place overhead extensions prompted 40 p.c extra triceps progress than pressdowns (1). “Getting that lengthy head right into a extra lengthened place appears to be doing one thing essential for muscle progress,” says the train educator.
If utilizing a straight bar, Nippard ranks overhead extensions on the highest S-tier. Rope will get an A-tier, though he admits it might be equally efficient.
Katana Cable Triceps Extension
Moreover feeling like a badass warrior, katana cable triceps extensions are environment friendly and will help spot imbalances. It hits the triceps individually whereas coaching them concurrently.
Nippard recommends setting the bar at waist peak or barely larger to angle the arms 30-40 levels ahead within the scapular airplane. Many discover this place extra snug.
Katana extensions require longer setup occasions and have a slight studying curve. Nippard tentatively positioned them within the A-tier whereas he determined if they need to be ranked larger.
Katana Overhead Extensions Setup Ideas
Nippard shared a couple of pointers for stepping into the beginning place of Katana overhead extensions.
- Going through the machine, seize the cables with the identical facet hand and spin 180 levels with arms overhead.
- Begin with the cables crossed in entrance of you then duck ahead underneath your arms.
[Related: A Guide to the Best Pre-Workouts, Tested and RD Approved]
Dumbbell Seated French Press
Dumbbell French presses are a variation of free-weight overhead extensions that obtain the identical long-head advantages. Sitting vs. standing supplies extra stability and higher triceps isolation.
Nonetheless, utilizing each fingers to carry a heavy dumbbell behind your head can really feel awkward and harm your wrists. Due to this, the B-tier is a good grade for the French press. Nippard often contains them.
One-Arm Dumbbell Overhead Extension
Some individuals favor one-arm dumbbell overhead extensions as they’re much less limiting. You’ll find essentially the most ergonomic angles, get extra vary of movement, and detect left-to-right imbalances. Plus, they’re a fantastic possibility whenever you solely have dumbbells to coach with. Nippard locations them in A-tier.
Skullcrusher
Nippard favors barbell cranium crushers over all different free-weight triceps workouts. This mendacity extension creates excessive rigidity in the course of the stretch, particularly should you arch the bar behind your head reasonably than stopping it at your face. An EZ curl bar presents extra wrist consolation and may maximize triceps rigidity by holding your arms again at an angle.
Barbell cranium crushers joined the distinguished S-tier; Nippard doesn’t really feel nearly as good utilizing dumbbells, so that they go one spot under.
JM Press
The JM press is a hybrid close-grip press and cranium crusher; whereas some individuals adore it, Nippard will get elbow ache. Plus, it doesn’t stretch the lengthy head like a cranium crusher. The scholar doesn’t hate them, although. “I believe it’s a strong carry that ought to have some power carry over to your bench press,” he causes.
Nippard does, nonetheless, just like the Smith machine model. It locks you into a hard and fast path, helps isolate the triceps, and prevents the entrance delts and triceps from taking up.
The Smith and free-weight JM press get ‘A’ and B-tier placings, respectively.
Cable Triceps Kickback
Altering route within the literal sense, cable triceps kickbacks are considered one of Nippard’s two must-have isolation methods. That’s as a result of peak triceps lengthy head contraction is just attainable with the arms behind you. Nippard prefers doing kickbacks upright, holding a cable machine rail, and leaning again. Though, bent-over cable kickbacks are simply nearly as good.
Dumbbell kickbacks should not a part of Nippard’s triceps routine, as there’s no rigidity in the course of the detrimental. He as an alternative recommends dumbbell overhead extensions as a greater free-weight various.
Nippard declared cable triceps kickbacks an A-tier train.
Dips
Body weight dips stimulate the triceps lengthy head with rearward arm movement and prepare all of the pushing muscle groups concurrently. Superior exercisers may progress utilizing a weighted belt or dumbbell.
Nippard isn’t as passionate about captain’s chair dips as a result of they irritate his joints, so he provides them a subjective B-tier ranking. The bodybuilder feels bench dips are higher; nonetheless, they’re more durable to progress, which will get them C-tier therapy. Machine dips are a strong B-level contender.
Shut-Grip Bench Press & Push-Up Variations
The basic close-grip bench press builds uncooked total triceps power however limits long-head progress. Though they’re nonetheless A-tier, close-grip [Shoulder width] push-ups are a body weight various, however loading is a matter for this C-tier variation.
Diamond push-ups are extra sustainable because the narrower assist base makes them more durable. Nippard additionally loves them as a exercise finisher and ranks them in B-tier.
Nippard’s 4 Triceps Development Ideas
- Presses are essential however not sufficient for long-head positive factors
- You want isolation workouts for optimum progress
- Overhead extensions are the most effective isolation train
- Use quite a lot of shoulder angles (e.g., arms overhead and impartial)
Nippard’s General Greatest and Worst Triceps Workouts
After analyzing 20 widespread triceps workouts, Nippard feels cable overhead extensions provide the most effective all-around triceps positive factors. “It’s truly been validated as a superior train in long-term hypertrophy research,” he reiterates. Dumbbell kickbacks, whereas a strong triceps train, can be Nippard’s final selection.
Fortunately, no triceps workouts on Nippard’s listing have been damned to F-tier and even D-tier. So his worst picks are nonetheless strong strikes!
Featured picture: @jeffnippard on Instagram