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Ranked based on scientific research, this blog post unveils the top and least effective triceps exercises.

The Best & Worst TRICEPS Exercises (Ranked With Science)

Introduction

Jeff Nippard, a renowned fitness enthusiast, has just released a captivating video ranking triceps exercises based on their muscle-building potential. Let’s delve into the world of triceps workouts and discover which exercises made it to the top tiers and which ones you might want to avoid.

All Exercises Ranked Based on Muscle Building Potential

In his latest video, Jeff Nippard meticulously analyzed various triceps exercises and classified them into different tiers based on their effectiveness in stimulating muscle growth.

S Tier: Favorites and Recommended

1. Diamond Push-Ups
2. Close-Grip Bench Press
3. Overhead Triceps Extension

These exercises not only target the triceps effectively but also provide overall strength gains.

A Tier: Strongly Recommended

1. Triceps Dips
2. Skull Crushers

These exercises are praised for their ability to isolate the triceps while ensuring muscle activation.

B Tier: Still Useful in Specific Contexts

1. Triceps Kickbacks
2. Cable Triceps Pushdown

Although effective, these exercises may need special attention to form and technique to maximize their benefits.

C Tier: Better Alternatives Available

1. Machine Triceps Extension
2. Triceps Rope Pushdown

While decent options, these exercises have alternatives that might yield better results in most cases.

D Tier: Not Ideal for Most People

1. Behind-The-Neck Triceps Extension

This exercise can put undue stress on the shoulder joints and is generally not recommended.

F Tier: Generally Not Recommended

1. Cross-Body Triceps Extensions

These movements are less effective in targeting the triceps and could result in imbalanced muscle development.

Triceps Exercises Consideration

When selecting triceps exercises, it is essential to consider the different triceps muscle heads to ensure comprehensive muscle growth and development.

Conclusion

Jeff Nippard’s insightful ranking of triceps exercises provides valuable guidance for individuals seeking to optimize their triceps workouts. By incorporating exercises from the S and A tiers into your routine while avoiding those in the lower tiers, you can target your triceps effectively and achieve desirable muscle-building results.

FAQs

1. Which tier of triceps exercises should I prioritize in my workout routine?
2. Are there any safety considerations to keep in mind while performing triceps exercises?
3. How frequently should I incorporate triceps workouts into my overall training schedule?
4. Can beginners benefit from including S tier exercises in their triceps routine?
5. What modifications can be made to B tier exercises to enhance their effectiveness during workouts?