The Best & Worst TRICEPS Exercises (Ranked Using Science)

[@JeffNippard]

By the way! This is how you should interpret my tier list: All exercises are ranked based on muscle building potential. S tier - My favorite. Do it if you can. A tier - Strongly recommend. B tier - I still do these in certain contexts. There may be better options. C tier - There are better options for most people. Can still have value in some contexts. D tier - Probably not a great option for most people. F tier - Generally not recommended.

[@shitguy7615]

1st

[@IMcuppy]

Best leg exercise 👀

[@SomeKidFromBritain]

Do a shoulder exercise ranked thing plzzzz

[@randallgonzalez8121]

The pure bodybuilding program phase 2 needed this video so much especially for the setting up phase of most arm exercises. They are not so easy to figure out!

[@Pain53924]

Skull crushers must be A tier. The exercise you described as "Skull crushers" are actually "skull overs" which are better for the long head.

[@juliafloridausa]

Tier list with timestamps S+ tier 03:13 Overhead Cable Triceps Extension (Bar) S tier 06:50 Barbell Skullcrusher A tier 02:09 Triceps Pressdown (Bar) 04:34 Overhead Cable Triceps Extension (Rope) 04:54 Katana Cable Triceps Extension 06:30 1 Arm Dumbbell Overhead Extension 07:33 Dumbbell Skullcrusher 08:48 Smith Machine JM Press 09:05 Cable Triceps Kickback 12:08 Close-Grip Bench Press B tier 01:00 Triceps Pressdown (Rope) 05:48 Dumbbell French Press 07:57 JM Press 10:44 Close-Grip Dips 11:45 Machine Dips 13:15 Diamond Pushups C tier 02:41 Reverse Grip Triceps Pressdown (Bar) 11:20 Bench Dips 12:58 Close-Grip Pushups C- tier 09:59 Dumbbell Triceps Kickback

[@craigpereira7725]

Thank you 💪🏽

[@Sema-xu4fp]

Was looking for this comment, thank you👍

[@angry_engineer]

MVP

[@VOd15]

you dropped this my king 👑

[@Justin_Bailey_NES]

You are S-tier. Thank you.

[@zayre.]

Big downside of JM press you didn't mention; There's like a 50% chance someone will come up to you and try to help you fix your 'benchpress form'.

[@Swicko]

LOL

[@blearryv2250]

biggest fear while doing them

[@jaxsonm4986]

Honestly I don’t think so if you do it with very good form, I do mine on a smith machine and never get that

[@Thisisabunny]

😂

[@SquatchWatcher]

​@@jaxsonm4986 Do you understand the difference between a JM Press & Bench Press? 😂 - His comment was a funny joke

[@lkaneandersen]

I love your tier lists. Please continue doing them for every muscle group.

[@mlbb2655]

So from the video the conclusion is, which 3 variations are effective for training the 3 parts of our tricep muscles??

[@Crstn-kl2gv]

@@mlbb2655 The Pressdown (bar), 1 arm overhead extension and cable kickbacks, the only u need

[@lyzo111]

​@@mlbb2655Not exactly. 2 of the 3 heads have the same function. The other one has an additional function because it crosses another joint. When comparing exercises you're looking at factors like the resistance curve, stability, stretch, range of motion, comfort and the ability to progressively overload.

[@PartyQuest]

@@lyzo111 fantastic comment, nailed it.

[@orchlojchorchloj114]

@@mlbb2655 best thing u can do by ME is overhead extension, pressdown with rope and last skull crusher on smith machine, thats how i work my triceps

[@johnconklin1881]

This series? No question, one of the most informative and best exercise series I have ever come across! Thank you!!

[@juulvandijk5041]

As a beginner this is so incredibly useful, all the information online is so overwhelming and this is amazing

[@TheBestHardstyler]

This guy especially has good tips

[@Stickbundlehater]

Try watching Dr mike israetel and wolf coaching they make the same type of content

[@jaserogers997]

If you're a beginner then forget the science shit and just lift.

[@online_degenerate]

@@jaserogers997Honestly its better to try your best to see better exercises than just do 999 bicep curls and a single leg press. Do you necessarily need to watch siency videos or overload your brain with so many exercises as a beginner no but honestly it helped me to train way better and grow my muscles at a more efficient rate compared to doing inferior exercises with a pretty mediocre tehnique

[@dingo4458]

When did Linus Tech Tips get so jacked?

[@ivankotzee7842]

😂

[@bclaydrius]

Linus Tríceps Tips

[@hjonkl3r]

Linus Pec Tips

[@112starwarsfan]

From a web dev to tricep dev 💪🏻

[@Kaledrone]

Real one is in pretty good shape too

[@MehulPatel-re8mc]

The structure, cadence, and volume of information packed into this video is gold. This will be a reference to hang on to for years. Great job!

[@snakesonn3590]

Are you normal??

[@Harditoo-cv7qh]

​@@user-sx2rn5sl3m whats ur max skullcrusher or max dip bruh

[@shawaam]

Make a playlist out of these videos of you ranking exercises, please. They are such a solid quick guide for everything you need to know! Thank you!

[@mcfarvo]

Everything?

[@youtubepadre]

lol you can do that

[@AgateSpace2339]

you know you can make a playlist yourself right?

[@e8gj4jg84u]

This, and 42.

[@AlbertoMercerRoman9]

This is literally the format of video I’ve been looking for the past 2 years. Simple, concise, to the point, and most importantly, backed by science with explanations. Thank you so much man.

[@gamerboy-mq9wt]

What exercises hit al 3 heads

[@mygooglename7275]

i love how easy and simple you make this understanding

[@omegaRON]

Going to gym hitting shoulder triceps today and here comes the OG JEFF...great help.

[@ferouihamza]

lol same

[@Back_Day_Barbarian]

You mean push day

[@Secretspook32]

@@Back_Day_Barbarianpush would involve chest as well

[@omegaRON]

@@Secretspook32 yeah yeah i know i know but i am hitting push twice a week so day 1 push is chest focused with side delts & 1 tricep exercise push 2 is focused on shoulders and triceps with 1 or upper pecs exercise

[@p7reston777]

❤🔥💯😎

[@yh_g4ming781]

the most legit guy in the fitness industry fr just straight to the point science based lifting advice

[@josephk.9567]

Science Based Lifting TM

[@jacobjohnson1596]

In a few years you’ll realize his “science” is wrong. Please watch Paul Carter. This guy is just wanting you to damage your muscles more

[@tartantulakid666]

Keeping you small with one paper at a time

[@omary702]

But his voice is annoying

[@yh_g4ming781]

@@omary702 fr ? edit: now I think his voice is annoying because of you lol

[@ea5437]

Before finish watching this, after watching the previous ones for other parts, want to say thank you for the effort you put in it, the patient to explain, the demonstrations, everything. Thanks

[@Ballored]

BRO HOW ARE YOU NOT AT 10 MILLION SUBS YET, like you are so informative into the gym community. You seriously earned a new sub!

[@tmarton133]

I'm glad I found your channel. You are chill, experienced, calm, and great to see someone know what they are talking about. Due to some of your videos I replaced a portion of exercises in my workout plan to be more effective.

[@marquincalugay2717]

Biceps,Legs,and shoulders next please

[@joseph6160]

As soon as you understand the three concepts (especially the stretching one), you can easily find by yourself!

[@Pain53924]

Study showed that Preacher Curls are better than Incline curls. Single arm cable curls facing away from the machine are also good as they stretch the long head of the biceps. They are also hardest in the stretched position so they're the best. Watch Milo Wolf's videos. He's an exercise scientist. He has made a series on the best exercises for almost all muscle groups.

[@DarkWhiteDeez]

​@@joseph6160very true

[@Anonymous82819]

We need legs real quick😤😤💯💯

[@revert5651]

Biceps - Dumbbell bicep curls, you dont need anything else Legs - Bulgarian Split Squats, Barbell Squats Shoulders - Standing barbell OHP, Lateral Raises, Face Pulls

[@bolivarBBF]

These are some of my favorite videos I've seen from you. Excellent stuff. Keep them coming.

[@HeyHenryy]

Jeff, you’re amazing. You give newbies and veterans amazing advice and confidence in the gym. You and Joey Swoll are changing the game. Hats off.

[@n.h.n3888]

14:20 Full tier list

[@JohnCouture-h5v]

Wow! I've never tried overhead extensions until watching this video. Only have done them on 4 workouts and I'm surprised I'm seeing and feeling growth! You are a great educator debunking myths and providing solid science based info. Really appreciate your "Best & Worst" series, thank-you so much!

[@TheDankCat127]

“Using the bahrre”

[@nofriendszone711]

You stole my profile pic

[@AN-tn7kr]

Lol

[@RyanH2198]

He has such a strong Canadian accent 😂

[@35mmonrose]

how else would you say it…

[@Monkchelle_Kongbama]

@@35mmonrose with only one 'r'

[@ItsAGymbroThing]

Protest to have him do a calf tier list button ⬇️

[@kia-soul9191]

I mean, there aren't many exercises for the calves. You have the standing calf raise, seated calf raise, and some variations like the donkey calf raise. In my personal experience, you have to prioritize the control of the eccentric movements (whether you do it seated or standing), and in the latest sets, trying to push it to failure or as close as possible.

[@revert5651]

Why the hell would you even isolate calves? Just do compound leg exercises like bulgarian split squats and barbell squats and thats all you need, big calves arent aesthetic so training them with isolation exercises is a huge waste of time

[@jokerswild2k6]

I'm starting the encampment at my nearest university for calf tier list!

[@kia-soul9191]

​@@revert5651 Don't assume that everyone who wants to work out wants to look 'aesthetic'; it's the stupidest reason to work out.

[@AxeActly]

@@revert5651 Big calves are aesthetic, what are you talking about? If you have big quads and hamstrings but small calves it really gives the "chicken leg" look and it's quite ugly.

[@TimCluyts]

Just started gym workouts like a month ago and this channel is just amazing. Listening to Jeff is so relaxing and I get to improve what I do overall. Just first class.

[@HWMotivation]

Amazing content, Jeff! Your scientific approach to ranking triceps exercises is exactly what sets your channel apart. The detailed breakdowns and evidence-based recommendations are incredibly helpful. Thanks for always delivering high-quality, informative videos!

[@Monkey-fonky]

yo

[@codywalker3747]

@4:02 pause

[@JxC250]

The 'instability' isn't what causes cable tricep pushdowns to be more difficult. It's the fact that you're applying a force that pulls the ropes to separate, changing the direction of your force output. It means you need to apply anywhere from 15 to 41% more force for a 30-45 degree angle from your triceps at the end range of motion. It's suboptimal because it loads the fully contracted weaker part of the movement the most as the angle increases, rather than matching the natural force output curve of the muscle, or increasing towards the beginning for that stretch mediated hypertrophic response.

[@joyals2811]

🤓👆

[@wincentpukar2726]

Those two are not mutually exclusive though?

[@JxC250]

@@wincentpukar2726 100% but the 'stability' factor is marginal compared to the increasing the weight by 15-40% on an exercise. even an angle of 20 degrees bumps the exercise weight up by 5%. in his example of the exercise the ropes are at around ~20 degrees throughout the exercise until the end range where it increases drastically. a small bump to the weight is still going to decrease your ability to hit the same number of reps. try it out if you want with a d handle vs a rope on single arm tricep pushdowns if youd like. and unlike a bicep curl where if you have weak wrists that cause wrist extension (putting a ton of stress on your ligaments and muscles), radial deviation from tricep rope pushdowns with a neutral grip are limited by your scaphoid/radius bones being compressed.

[@dmitrydmitry716]

these are my thoughts too. As the rope splits apart, the downward component in the applied force drops as part of the force goes into sideways movement.

[@wincentpukar2726]

@@JxC250 Okay, I think I understand. Fair point.

[@MPLifts1111]

BUGEZ WHERE YOU AT!?!?

[@mohammadtaosif]

HIS SHOULDERS ARE CRANKY

[@christianvance2266]

09:47 that girl's shoulders are craaazy

[@joshuasmith3669]

i NEED a shoulder/bicep video in this series ASAP. Good stuff sir.

[@KelceyRichard-t1b]

Please continue making for all muscle groups and create a playlist on your channel for easy reference 🤗 love this series!

[@anirgaultier9990]

Who’s waiting for sticky Ricky’s reaction Update : VIDEO’S OUT FELLAS

[@str1ker_eureka]

BUT ERIIICCC WHAT ABOUT THE MIND MUSCLE CONNECTION?!

[@oli.r.3076]

12 mins of dogs growling followed by 34 mins of rant and tidbits and he hasnt even pressed play yet 💪🤝

[@Ahmalik_Yaaz]

THANK YOU FOR BEING MY FRIEND

[@sannaanaqil8039]

Who's Ricky?

[@bramdeman9868]

🐴🐓

[@grumblydoore8551]

Finally!! I was waiting for this type of video. I’m sure you’re working on more of these!

[@SSSyoutube8035]

Glad to find your channel

[@alexanderwilcox8602]

Because of this video I did overhead tricep cable extension for the first time and that is now definitely gonna be a regular exercise for me haha. Keep these coming, they are both entertaining and genuinely useful!

[@Daniel24-5]

Same bro. The pump I got from the overhead extension was superior

[@mujtaba21]

I do pushdowns using the V handle. It feels best for me; more staple than the rope, and more comfortable than the bar. Same for overhead extension BTW, and I do them seated

[@JxC250]

its not the stability, its the fact that you actually have to put significantly more force to pull the ropes apart. it's something like 15-40% more force required when you pull the cables apart by 30 degrees or 45 degrees rather than using a fixed handle.

[@mashmeloazul]

I've had great results with the V handle also

[@danielleelizabeth9417]

I like the vbar as well. I switch it up from time to time. However everyone’s different. Although these videos are helpful but in the end do what’s best and garners the most results for you.

[@HeyYouSA]

The first S tier isn't even in my rotation. Need to start changing a few things up.

[@tydupont8084]

Man I needed this. Tricep workouts have been feeling stale lately!

[@Collieman1]

Bro, FACTS!

[@ninjanik2095]

try going to failure once with proper form

[@Spidermut12]

@@ninjanik2095legit bro

[@agame-jv6zv]

​@ninjanik2095 even better try 2 times

[@tydupont8084]

@@ninjanik2095 as if I don’t do that every time I lift…

[@patrickbateman69420]

I absolutely love this channel, it's helped me so much with putting an effective science-based hypertrophy programme together now that I'm getting back into lifting. Love you Jeff

[@VernlerKDB]

Always love your "ranked" videos, so helpful. Can you do one for biceps? Thanks for the great content, as always!

[@anudistsjury]

3:13 overhead cable

[@jujuthehoms5482]

Been hoping for another Eric Bugenhagen video 🙏

[@ven9276]

Does he hustle and tussle and bustle with the hounds beforehand to tire them out?

[@noah4371]

Now we need a Jeff Nippard for *STRENGTH* gains.

[@tristanturiano137]

I’m so glad you confirm that doing pressdowns is better with a bar than the rope. My friends often told me the rope was better, but I always felt better contractions using the bar.

[@axiostechnology3743]

Dude, this video’s awsome, congrats! Just to you know you’re totally around the world, me and guys are watching you from brazil

[@AMidGuy]

love these videos, very informative

[@benhb-n8q]

Tricep is like the most confusing unconfusing thing ever I swear

[@TheTennilyst]

It’s a very strange muscle how it looks

[@Syphusle]

I guess it because we standing straight. Look at gorilla, you'll understand their functions better.

[@r32juan]

​@@Syphusle great way of explaining

[@ammargaming259]

🎉biceps next

[@Hisoka27]

There was a video about it but I guess he deleted it for some reasons

[@sauskeuchiha2236]

these tier list videos are incredible. thank you, Jeff

[@MyNainoa]

These videos are so fucking helpful, especially for a newer lifer like me. Not only because it's a great catalogue of exercises to prioritize (or not prioritize), but because you get very honest about how you personally find doing each exercise in practice. And although everyone's different, it's really validating to hear observations I find in my own lifting (comfort/intuitiveness) echoed by someone so experienced and knowledgable. Thanks so much.

[@TOG3AX]

Who are the 600 people who disliked this video bro?

[@Wekkerklok]

Hi Jeff, hope this message finds you. You might have discomfort because you're (in this video at least) are doing the JM press quite wrong. JM has 2 videos on how to do them properly, one is an old video, one is a relatively new one on EliteFTS channel. You're right it's just a mix between close grip bench & skull crusher (which he himself states it is; they're both excellent for strength but he didn't have the recoverability to do both of them, so he created this hybrid). For the rest; this video was very helpful for ideas in a next program! Thanks!

[@dongholio707]

In Jeff's defense, nobody ever gets the JM Press right. Edit: which is _insanely_ weird, since, just like you mentioned, there are two readily available videos from the man himself teaching you how to do it.

[@gibbsm]

I can't wait to see Rick De La Stick, aka, Stick Del Hagen, aka, Sticky Ricky give his two cents, and his golden tidbits.

[@markparsons195]

You’re the man Jeff, keep up the great content.

[@anime.flix54]

Jeff please do a bicep one , great vid btw

[@Shotty21000]

Can’t wait for the Top Chook to respond

[@gofko1238]

13:30 SHEEESSH.

[@graemereece6301]

Same

[@MORDEKAIZ]

Bro never being to a gym lmao

[@gofko1238]

@@MORDEKAIZ To our gym goes like 20 people max. Its a joke anyway.🤠

[@burnttoast3337]

This guyyy😭

[@savanthsajil7857]

She is beautiful

[@juanpabueno]

Can’t wait for Rick de la stick’s reaction

[@Vereint19]

can u made video, for biceps , tier list pls

[@leanderthal1138]

I started doing the overhead cable extensions like a month ago and I already have visible growth in the long head, killer tip! You’re the GOAT!

[@Blaize__]

Bro is carrying the science based lifting community on that enormous back of his

[@012-anuragsaha2]

W comment

[@UncleFlaynus]

Yeah? Really? Is that what "BRO" is doing?

[@09nkd]

Cant wait for Sticky Ricky's reaction to this

[@otokodate83]

12:15 "Gradually add weight to close grip bench" and adds 90 pounds 😅

[@sizaroyt4291]

It was a very useful video. Thank you for this information, brother ❤️

[@MysticcGlitcH]

Love the videos, especially how you have these laid out. " Best and Worst" tier list. Could you please add Bi,Shoulder,Leg videos like these in a tier list? I'm able to put together a collage of pictures in my phone for personal use that best fit the gym I work out at and how to perform them. It helps so much man, thanks for all that you do.

[@Xeshin]

SHOULDERS NEXT PLZ!!!! THEY’RE ANNOYINGLY TINY 😭😭

[@alaaeddinex]

Cable lateral raises Slow dumbbells lateral raises One arm machine flies for rear delts And cable reverse flies

[@achzwin1516]

Thanksss ​@@alaaeddinex

[@Julian-ex3yn]

RICK THE STICK REPORTING IN.......

[@Ninjax1682]

Now I need a tier list on biceps workouts and another one on leg workouts

[@Kbabby12]

Bro Jeff idc what anyone says about u bro fr u give me hella informative workouts that I try out and some I like some I don't but I love switching it up and your feedback definitely helps bro keep it up

[@FitOneswithVarun]

Good tip on the rope loses a point in the overload department

[@rz1974]

I saw my tricep gains increase almost immediately when I switched from rope to bar, rarely pick up the rope attachment these days

[@FitOneswithVarun]

@@rz1974 I had the same experience as much as I love the rope, your adding stability as an extra component and it’s harder to have the exact same movement pattern for each rep

[@griff424]

@@rz1974also happened to me but vice versa XD

[@JxC250]

@@FitOneswithVarun it's nothing to do with stability, it's the fact that you're applying a force at an angle to pull the ropes apart, which changes the force curve of the movement. At an angle of 30 degrees from parallel to the main cable, you're increasing the end range lock out by 15%. If you pull to where your arms are at 45 degrees, you've increased the lock out by 41%.

[@Insertnamesz]

@@rz1974 Rope has its place I think. Nice for facepulls and cable crunches still since you can bring the handles past your head, but otherwise I find myself in the same boat, rarely use the rope like I used to

[@KevinsKontentKorner]

1:50 but wouldn't 12 harder reps and 16 easier reps be the same? either way you went to failure. its like doing 20 knee push ups vs 20 regular

[@MagpieR6]

no and he briefly mentioned why. its because of the body focusing on stabilisation rather than contracting leading to the fatigue

[@unk31]

2:00 in triceps pressdown I honestly like the most is the V bar it’s more stable and comfortable

[@deedstaar7520]

Same

[@heroicnoob5774]

Same

[@carlosthebull1]

I agree with others, all your videos are awesome and would definitely like to see more tier videos for other muscles. Keep up the good work brother

[@capitalp6577]

Love these tier videos Jeff. Please could you do a shoulder exercise tier list next

[@HoangRuiShengRyanSio]

rare footage of gym bro preferring a bar attachment over balls i mean rope-

[@PinoyPapoy]

4:38 overhead cable tricep extensions hurt my left trap (lower and upper trap) almost like a pinch and it gets stuck. any good stretches to fix that?

[@jasonjwang]

Love this F-S tier series, can't wait for the biceps vid to drop! keep up the amazing work, Jeff!

[@CasperGhostingYou]

This is excellent layout, presentation, and speed.

[@dominicpereira3810]

so its not based on science..... its based on your opinion and what feels good for you loved the video tho i would just like a video with what exercise stimulates the muscle more using electromiography

[@Spaciouzz]

1:10 what about the V bar?

[@lorenzofilardi4190]

Bad for your elbows

[@ray.]

Hey Jeff I use an upsideown shaped V attachment for the push down. Will that change the activation of the heads or is it just as effective as a straight bar attachment? I ask this because I find the shape of the V more comfortable personally… thanks in advance 😁

[@BRUHMAN3D]

Same bro I think it’s similar because I can load it just as much as a bar

[@EricCerny]

Agree on V bar pushdowns 🙌

[@lonnietkach3305]

Less torque on the wrist with the V bar.

[@DGhost1]

Been following your workouts recently and I gotta say I’m loving em. Loving the details which each exercise.

[@ownnnnn.]

Jeff Nippard has the best tierlists on all of fitness youtube.

[@bensflips]

JEFF MAKE MORE OF THIS SERIES PLEASE‼️💪

[@owen.allford]

On the "Best & Worst CHEST Exercise" you said you have never personally experience your shoulders getting cranky when doing dips but in this video you said you do? Loving the videos, super helpful.

[@yenk82]

I really like this format, you explain everything in very clear away and your accent is easy to understand for me that I’m not English my tongue.

[@albertoomar819]

All this for free. Wow 🤩 thanks man. I appreciate your hard work and for the free information

[@Legit_Boi1212]

Bro just litterally confirmed the triceps workout I do. Really appreciate the helpful info

[@iam.gdt.007]

We need this type for shoulders ....quads and every other muscle....pure Gold

[@AmrHabashi]

I really benefit from these kind of information, thanks a lot for the comprehensive analysis .really good work and plz keep doing it for all other muscles👌

[@nlcnlcnlc]

patiently waiting for leg day tier list xx

[@vickyvaleview2081]

I can explain how much I go to this channel to get counsel for training, Jeff is the best❤

[@morgandemone2929]

I just got back into the gym a month ago and have been focusing on my form etc. then I find this guy's videos and completely blew all the stuff I learned years ago out of the water. Idk about you but I'm ready to go to the gym.

[@samuelalvarez6146]

Hey Jeff! Just want to say that I've been LOVING these tier list videos. I think you said dips didn't make your shoulders cranky in the chest video though lol

[@bigsykedaddy999]

I just watched that one before this lol. I noticed the same thing.

[@rhelburn]

These are awesome! Would love to see for all major body parts. Glutes, Abs, Biceps, Shoulders, Quads, Hamstrings, Calves.

[@joshseraphim3902]

Jeff I just tried those sideways leaning on the bench at an incline lateral raises where you go in front of your body and behind you body, and I had the best shoulder pump and burn I’ve ever experienced. Thank you for telling us about it ❤

[@josiecastafiore6159]

Loving the best & worst exercise vids, keep up the good work xx

[@dr_logical_b3a5t63]

Finally someone showing the respect dumbbell kickbacks deserves

[@Dillon-oy9ti]

You should totally do a video showing people how to put together a split. Whether is PPL or some kind of bro split, bodybuilding vs bodybuilding. Or maybe make it a series? Idk it sounds like a dope idea if it’s coming from you.

[@SYPCWAK]

Thanks! These worst/best lists are great!!