What are the BEST TRICEPS exercises? (Science-Backed)

In this video, Dr. Milo Wolf breaks down the science around the best triceps exercises. He reviews the criteria of what makes a good exercise, why JM presses and compound movements may not be the best for overall triceps development. Following this, he gives his picks for best exercises to build muscle and size in the triceps.
References:
pubmed.ncbi.nlm.nih.gov/31230...
www.sciencedirect.com/science...
journal.iusca.org/index.php/J...
www.mdpi.com/2411-5142/3/2/28
pubmed.ncbi.nlm.nih.gov/35819...
pubmed.ncbi.nlm.nih.gov/31034...
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"What are the BEST TRICEPS exercises? (SCIENCE-BACKED)"
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[@polkarots]

First

[@Ask-Ali]

Dr. Pak with the inside scoop. 3 weeks wtf

[@YounessOu]

gold medal will be shipped soon

[@topshelfbullys7889]

No one cares

[@BlackSpice]

bro saw the video before it was done

[@polkarots]

@@topshelfbullys7889clearly people care bro why u mad. Forst

[@justincooperspeech]

Love this series. Would like to see a similar vid for all muscle groups!

[@WolfCoaching]

Coming soon!

[@joaoamstalden6321]

Wow! That will be amazing, can´t wait.@@WolfCoaching

[@chaim5326]

@@WolfCoaching Delts video please

[@andrewkulinski1885]

Seconded! Give us ALL the MUSCLES! 😂 I'd love to see biceps, lats or abs up next

[@Ask-Ali]

@@chaim5326 he did delts already

[@ioannisfoteinos8578]

As a veteran light heavyweight male boxer, and as someone that almost never comments nor subscribes (except for YOUR channel, I can verify that Milos stuff is CORRECT, LOGICAL and VALID TO DATE. GOOD WORK MAN !! RESPECT !!

[@pongsakornonnim1845]

This is a great series. I am looking for the next upcoming videos. Great work, man!

[@VasardoPT]

This is some of the most useful content, it'd be great if you did similar videos for other muscle groups!

[@stephenmcalea9860]

I agree. Thanks for videos Milo

[@1cpcook1]

Awesome video. Can't wait for the whole series on all the muscles groups!

[@JayjeetDeshmukh1]

Great video as always, would love to hear about best exercises for lats (maybe a deep dive on dumbbell pullovers or whatever you think are the best options.) Been doing cable extension for over a year now and I knew the stretch aspect was insane for growth but now I know so much more from you. Keep the content coming man you're great. 🤜

[@jbeas]

This series is GOLD, Dr. Wolf. Thank you.

[@gdc4403]

keeop going man this is gold waiting for other muscle thanks.

[@dcuccia]

Loved it - subbed. Keep it coming. I'm particularly interested in dumbbell exercises.

[@TheMr0450]

Ur content has won me over man.. most balanced and well laid scientific take out there

[@ADHDlanguages]

Top notch stuff. Can't believe I'm here before your followers count blows up.

[@JezzaN1]

Great video, have enjoyed your cameo's on Dr. Mike's channel. Subscribed!

[@kozmo7]

Absolutely love these videos man. A lot of fun to watch especially if you’re an exercise science nerd with a lot of lifting experience like me

[@Omar1066]

Great video. Learning lots. Thank you.

[@ab1053897310]

glad to see this channel growing!🎉

[@AlphaLionTrillionaire]

Best triceps video I've seen, hands down (or better yet over head for loaded stretch)

[@nmnate]

Having been pretty enthusiastic about training triceps for a while (trying to build overall arm size), I'd posit a guess at overhead triceps extensions. For me...the most stable way to hit it is with a cable station and a v-bar. Perhaps there are machines that might be even more stable. I spent a bit of time doing them with ropes, but when you're really trying to get the last couple of reps squeezing the crap out of the ropes can make them a little squirmy and harder to extend the elbow from that stability loss. With that said I don't think we should throw out the JM press. I have yet to find a triceps exercise that stretches my medial head that hard (have yet to form an opinion about the lateral head). You can play with the touch point and the amount of elbow elevation to really find that deep stretch. I'm gonna run it as my 2nd triceps isolation this year and will see how my opinion changes over time.

[@elliottwhitticar2383]

The Official JM Press Tutorial, kzbin.info/www/bejne/noCmiGyZepJ6gMk, doesn't mention moving the bar from the chin to the skull crusher position at the bottom, but that is a variation that can provide a little more stretch of the long head. I have never tried the "dumbbell "skull overs" @wolfcoaching mentions at about the 10:38 mark, but I am eager to give those a try!

[@EvanZamir]

I switched to the two arm overhead extension variant (using the rope attachment) a few months ago and it definitely has put my tricep growth into turbo mode.

[@hyst3riaaa]

Amazingly useful! Please do for other muscle groups as well, Milo 🙌🏻

[@bv_benhur2087]

Never thought of this. Great video. Definitely going to use this info in my next bulking block of training. You should do one for the biceps next time cuz I need some tips there as well.

[@RelaxAndSmokeMeth]

great info. will add these into my rotation.

[@loganwolv3393]

Another benefit of doing these with a single arm is that your triceps will get a stretch from 2 directions, so not only you're stretching the triceps by extending the elbow, but also by bringing your arm towords your head, so that your stretch that long head even more.

[@mdkgr]

Probably the best video on the subject on this platform.

[@sandy2kr11]

Great one! more of this type of content please.

[@ParvParashar]

Great video as always! 🙏

[@Justafreesheep]

Great information man, ironically it’s the exact 2 exercises I’ve been doing for months! Overhead cable extensions and lying dumbbell extensions

[@dariofg]

Awesome information, thanks!

[@cezaryk7844]

Nice, thank you! Great video.

[@Girthquake9]

Excellent advices! I added in the overhead extensions to my routine. It gives unreal pumps with low weight required

[@plummaester7573]

A video for quads and chest please! Amazing information.

[@gerarddempsey5785]

Love this series!

[@mnyshrpknvs]

I've noticed the greatest tricep development since incorporating dips and overhead cable extensions. Looking forward to adding your variation of dB skull crushers.

[@HumbleDictator]

Fantastic video. Thanks sir!

[@VideoGerm]

Amazing series. Please do one for all muscle groups.

[@jgillerm]

Great series Coach

[@lazydictionary]

The dip depth/ROM you demonstrate is insane! I need to try those

[@Metalkake]

Fantastic video! Would love to see your take on Chesticles 🙏

[@manduraballistic3742]

Great vid. I'd love to see for forearms. Never seen that done before

[@efrayimbulka2292]

That's the wildest tricep dip I've seen

[@cameronpearson2160]

Excellent video. Glad you touched on dips. Can you please do side delts, forearms, lats, and traps?

[@douglasauruss]

He just recently did shoulders including side delts.

[@Smithster80]

Absolutely would recommend the cable overhead extension. Been doing single arm atm after doing double arms with a rope for a couple months beforehand. Plenty of growth and quite elbow friendly. Easy setup and ROM is spot on.

[@dore7928]

Awesome Video mate

[@TheYuri7777]

Noce video. Gonna try the single arm overhead cable extension.

[@tastytucker981]

Great video as usual Dr. Milo! I like to have the cable pully set high and I bend to a 90ish degree angle with one foot in front and the other against the cable machine for stability while facing away. Would you say this is still ideal or no? I ask because it is still overhead in the stretched position albeit at a different angle rather than standing or sitting straight up. Been loving the videos man very informative.

[@carlosquesada2662]

Incredible info!

[@mikesalvato]

Id love to see a video on the lats. My lats seem to barely grow or get good stimulus and i think i may be missing the point on some exercises

[@rafaeleteriene595]

Great video Milo! 100%

[@user-oc2kz5dl5r]

Great information.

[@hero1raiden]

Really awesome series. During overhead extension, is the degree of shoulder abduction and/or rotation relevant? Is it necessary for the humerus to be maximally flexed? Would you consider doing a brief tutorial on the movement? Thank you

[@toms1389]

Hey man, found your channel through the video's of Dr mike. You make also great videos and i like the science behind it. Can u maybe make a video for options about training the glutes with cable excercises with emphasizing the excentric stretch. Dr. Mike have videos about the glutes but no cable excercises. I think cable excercises for the glutes are a good way to train the glutes with less hamstring/quads activation compared to lunges/squats etc. I aks this because i expercienced more female then man clients when i was training people and the girls mostly wanted bigger glutes without bigger legs😅. Keep up the good work!

[@finervintage]

super useful video!!

[@roro-fx6oy]

lets goo sick video bro

[@BenG-rd5wg]

Great video, Milo! Could you please explain to me again what you think of skullovers? I didn't quite understand whether you said they were suboptimal when you mentioned them first.

[@FreireThierry]

Again, great video!!! At min 11:08 the study you mention, points out hypoxia being an effective hypertrophic stimulus. I've always indeed realised that training partials at bottom ROM provides me a great pump without any BFR apparatus whatsoever. Just by mainly avoiding lock-out.😅 SMH FTW

[@andrewconnolly7409]

Thanks a lot Doc

[@LokeVidu]

Ive always seen dr mike advocate training at longer muscle lengths but then prescribe a lot of movements that don't really emphasise the stretched position like super rom lateral raises and front raises, and even JM presses etc. While the JM press advice did get me pretty good tricep gains, I was never able to rationalise as to why exactly I'm not training in an overhead position. I recently switched over to cable triceps extensions and notice differences immediately. Thanks milo for validating the premise of training at longer muscle lengths, and even though it is not ideal. I was just looking for permission to focus more on overhead movements (being stuck in the dogma that isolation wouldn't get me arm size). For anyone wondering, I did not do overhead movements before as they hurt my elbow joint a lot, but I find that doing JM presses and then overhead triceps extensions after having my elbows warm seems to be a good protocol for now. I might switch out JM presses for push downs this meso as they feel quite nice as well. keep up the great work milo, thanks again :)

[@foodformosquitoes]

Amazing video brother

[@Xilladan093]

You OHP 225? Dam

[@Zaeyrus]

Have been focusing on triceps for last 2 months, increased the volume and frequency, doing 50% overhead extension and 50% pushdown variants and the change is here. I'll definitely increase the overhead extensions after watching this video

[@AC57001]

Would love to see quads discussed. Might also be interesting to cover hip flexors and muscles like the TFL and glute medius which contribute to wider hips and are generally more difficult to train in the stretched position, in my experience. I would love to hear your expertise.

[@ianlewis5910]

Reverse Nordic. You'll gain the flexibility the more you do it. Hardest in lengthened position. Lenghtens all four quad muscle maximally. Can be regressed with bands and 30 reps with a 45 pound plate are quite advanced.

[@dexterm2003]

Been doing overhead extensions for the past few months now and they have been awesome! I like to use a handle and grip it palm to the ceiling and then step away from the cable and have the cable behind the back at the opposite hip level. I feel that it really helps me get a huge stretch on the long head and is more comfortable than gripping the ball of the cable. Just little tweaks to the form that work for me. I also like to do drop sets to really get a big pump and being fast twitch dominant I gas out after my first working set so I need to drop the weight to get decent volume.

[@junkyarddogjyd347]

Great stuff.

[@Candyapplebone]

I recently started doing one arm skull crushers and I noticed they’re really working on my arms. Good advice

[@joshh9542]

Fantastic video

[@1m2ogaming]

Need more of those

[@vladvlad8749]

Is pump a factor in excercise selection? What if you get very prominent pumps with cable pushdowns but none with a OH cable extension? Should one stick to a "more lengthened" exercise if an alternative one provides a better pump?

[@jeffbunnell9961]

Good this is my main triceps builder, along with cross-body extensions

[@jonathanwarren9505]

Great content

[@k1eranc0le]

Hey Milo thanks for all the great content, could you do a video on creatine?

[@TheFluffyTRex]

I like that you're incorporating a bit more humor into this video! More of that pls

[@harmoni.e]

This is very good and I discovered this whiles developing a personal tricep growth program. First I started with dips, bench Dips, and psuedo planche pushups. (I googled this targeted all 3 heads 🤷🏾‍♀️) I saw some growth over a month but my dips never improved because I could still only do negative dips. So, I ditched the dips for overhead extensions w/ 10lb dumbells and was amazed at how hard it was. I could barely do 3 reps! It's been 2 weeks since then. Now I can manage maybe 10 reps AND I just tested my dips after watching this video and I can do 3 full, real dips. 😮

[@tim..t175]

Nice one! A video on chest perhaps?

[@comfortablyad2164]

Great as always coach Wolf

[@storiedstrength]

Glad that Dr Wolf is looking out for us kings doing single-arm overhead extensions with 100kg dumbbells

[@LandonTristen]

Would love for you to do a series on resistance bands!

[@smudge78]

Great video, glad to have found your channel. Just wondering, does the angle of the torso matter at all? I've typically done overhead extensions two handed with a rope attachment with a split leg stance and leaning my torso away from the weight stack at around a 30 degree angle or so. Is this sub optimal? Would it be better to stand upright and extend directly overhead like you show in the video? Thanks!

[@jannickmeyer8816]

hey great video! What do you think about the resistance curve in these skullovers - i mean with your arm behind the bench there is due to the force vector barely any tension on the triceps in the fully lengthened Position, right?. Isn't that one of the more important things when considering exercises or does the full, deep Stretch make up for it, even though tension is Limited? :)

[@thsstphok7937]

We need a video of the best exercises for quads. You're legs are very developed

[@WolfCoaching]

Coming soon boss!

[@elecow17]

i added this to my routine a few months ago and did see some growth, so glad to hear a credible coach feels the same way about this exercise. ps i knew it was a good exercise cause i "hated" doing this for my triceps.. that stretch you get at the lengthened position is nastyyy

[@Dougie.A.M]

Y u not 260 doh? All jokes aside, excellent content Wolf. I look forward to binge watching your future content sir.

[@marqsblg2274]

Can you make a video of types of progression, linear, double, dynamic double, triple etc...

[@iSakdes]

Thank you! very informative. I'd suggest lowering the background music a little bit. It makes hearing your voice a bit difficult. My laptop's speakers are considered good yet I find it difficult to hear you properly.

[@morton4]

Keep it up man

[@GluttonforPunishment]

Great info! I really like a variant of the cable overhead extension that I’ve seen Eugene Teo call “Katana Extensions” which simply does the extension from a sideways position instead of having the cable machine behind me. Very similar stretch, but not being pulled back makes me feel like I can better control the movement. QUESTION: What variation of curl would you recommend for the brachialis and brachioradialis? Do these muscles stretch in an incline curl like the biceps do, or is there a better position to train a hammer curl variation with a lengthened partial?

[@Ghruul]

great stuff

[@ProphetFear]

When I train triceps directly I use distal dominant lifts and lateral angles. When I train back I always do pullover variants behind the head. Actually, ab wheel rollouts count as tricep volume too, and barbell situps behind the head, and I guess when you do candlesticks and grab the bench behind you that counts as an isometric stretch. Simply put, the long head is ironically the easiest head in the world to hit without even trying.

[@thelaitas]

What would you recommend for someone who gets elbow pain from all the benching and tricep work? Maybe a video on how to protect your joints? Although I've been incorporating deloads lately and that helps me a ton

[@Pliniomohn]

Do this series for all muscle groups, please

[@repswithroscoe]

Milo you are right. I would use the 100kg dumbbell for tricep overhead extensions if my gym had them...

[@daaaaaave]

I thought I misheard that. Was this a joke referencing something I haven’t seen?

[@YounessOu]

thanks you .

[@Ask-Ali]

He said he's working on doing them all.

[@Pain53924]

Please make a video about best exercises for the forearms for hypertrophy.

[@aliendroneservices6621]

0:01 Chest press and overhead press, Timed Static Contraction (TSC). Not both in the same exercise session. Allow plenty of time for recovery.

[@cfisher642]

obviously the biceps next to round out the arms. Thanks for the knowledge

[@patrikjelinek8945]

Great video. I just have one question: Does having a neutral grip for tricep exercises not limit its recruitment? Basically, is the tricep working as well as with a pronated grip?

[@greendog105]

There is a lot of axial fatigue on overhead extensions, skull-crushers emphasize the lengthened position almost as much but without the unnecessary fatigue.

[@nehalkhokhar2699]

Great informative video! I do have a question tho. Do exercises that generate a greater force in the muscle lead to greater hypertrophy and if so, why does the long head show greater hypertrophy with shoulder flexed when it produces the least force in that position. I'm basing this off a video I saw and this study ( PMCID: PMC6136322 PMID: 29503079) that says that long head force production and activation decreases as shoulder elevation increases. Is there something I'm missing?

[@Eniovrolix]

I would still do a varaint of a pushdown just for elbow health what you also can do is incline pushdowns you set a incline bench infront of a cable and boom you have a long length pushdown maybe not as optimal for long head gains but if you combine them with overhead extension you will be good

[@svend.waterlaw8592]

Thank you! The video I was waiting for...as jeff nipard didn't deliver😢

[@svend.waterlaw8592]

Pls same for back. There is so much confusing bro since about elbow positioning for horizontal/vertical pulls.

[@Antonio_Serdar]

I would say this was very intuitive, nothing kills my triceps like cable overhead extensions. I do it with both arms though, and I make sure to get an EXTREME stretch in the triceps.