The Best & Worst TRICEPS Exercises (Ranked Using Science)

Ranking 20 triceps exercises on a tier list based on the latest science. This is how you should interpret my tier list:

All exercises are ranked based on muscle building potential.

S tier - My favorite. Do them 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.

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** My Ultimate Guide To Body Recomposition:

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Timestamps:

0:00 - What makes an exercise S tier?
1:00 - Triceps Pressdown (Rope)
2:09 - Triceps Pressdown (Bar)
2:41 - Reverse Grip Triceps Pressdown
3:13 - Overhead Cable Triceps Extension
4:35 - Overhead Cable Triceps Extension (Rope)
4:55 - Katana Cable Triceps Extension
5:48 - Dumbbell French Press
6:30 - 1 Arm Dumbbell Overhead Extension
6:50 - Skullcrusher
7:33 - Dumbbell Skullcrusher
7:58 - JM Press
8:49 - Smith Machine JM Press
9:05 - Cable Triceps Kickback
10:00 - Dumbbell Triceps Kickback
10:45 - Close Grip Dips
11:20 - Bench Dips
11:45 - Machine Dips
12:08 - Close-Grip Bench Press
12:59 - Close-Grip Pushup
13:16 - Diamond Pushup
13:38 - Tricep training keys

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References:

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Edited by Jeff Nippard and Meraki Films

Music:

Dylan Sitts - Candle Collection (Via Epidemic Sound)
Bankrupt Beats - Shadow
Xavy Rusan - Fact Checkers (Via Epidemic Sound)
Xavy Rusan - No Photos (Via Epidemic Sound)
Bankrupt Beats - Free Ninety

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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 15 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).

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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

[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.

[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'.

[dingo]

When did Linus Tech Tips get so jacked?

[MehulPatel-remc]

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!

[johnconklin]

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

[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

[laneandersen]

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

[juulvandijk]

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

[bolivarBBF]

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

[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!

[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.

[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!

[omegaRON]

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

[marquincalugay]

Biceps, Legs, and shoulders next please

[AlbertoMercerRoman]

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.

[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.

[ea]

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

[ItsAGymbroThing]

Protest to have him do a calf tier list button ⬇️

[patrickbateman]

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 <3

[averageyearold]

I wanna say Jeff, I've been subscribed for years and I used to watch your videos all the time when I was training years ago. THE VIDEO EDITING IS AMAZING. This content is so enjoyable to watch, even more so than your older content. I never comment on videos but I was 1 minute into the video and I was blown away.