The Best and Worst Triceps Exercises for Muscle Growth

When it comes to building muscle, particularly in the triceps, not all exercises are created equal. In this article, we will rank 20 popular triceps movements on a tier list from S (superior) to F (fail). By the end, we will crown the best exercise for triceps growth and the worst. To ensure your favorite exercise doesn’t end up in the F tier, it must meet three criteria:

Provides high tension, especially in the stretched position.
Feels good and does not cause pain.
Has a simple progression that allows for easy weight or rep increases.

Understanding the Triceps

The triceps consist of three heads: the lateral head, medial head, and long head. Each part contributes to the overall shape and strength of the triceps, making it crucial to incorporate exercises that target all three heads for balanced development.

Ranking the Exercises

1. Press Downs

Press downs engage all three heads of the triceps but are particularly effective for the medial and lateral heads. Using a rope allows for a harder contraction but limits the weight. The bar press down, however, feels more stable and directs more tension to the triceps, earning it an A tier. The reverse grip version is less effective and ranks as a C tier.

2. Overhead Cable Triceps Extension

This exercise targets the long head of the triceps effectively by placing it in a stretched position. Studies have shown it can lead to significantly more muscle growth, placing it in the S tier.

3. Katana Triceps Extension

Named for its sword-like movement, this exercise is effective for both arms and saves time. It ranks in A tier due to its effectiveness and unique angle.

4. Skull Crushers

Skull crushers offer high tension and a good range of motion. They rank in S tier, especially when using an easy bar to reduce wrist strain.

5. Close Grip Bench Press

While excellent for progressive overload, this exercise primarily targets the medial and lateral heads and ranks in A tier.

6. Dips

Close grip dips effectively work the triceps but can strain the shoulders. They rank in B tier for their compound nature and overload potential.

7. Dumbbell Kickbacks

These are often criticized for their ineffectiveness, primarily due to their resistance curve. They rank in C tier, as they do not provide sufficient tension in the stretched position.

Key Takeaways

Effective triceps exercises must provide high tension, feel good, and allow for easy progression.
Overhead movements are particularly beneficial for engaging the long head of the triceps.
Incorporating a variety of shoulder angles is essential for balanced triceps development.
The overhead cable triceps extension is the top recommended exercise for hypertrophy.
Dumbbell kickbacks are among the least effective exercises for triceps growth.

Conclusion

In summary, the overhead cable triceps extension stands out as the best exercise for muscle growth in the triceps, while the dumbbell kickback is generally considered the least effective. Focusing on exercises that provide high tension and allow for progressive overload will lead to better results in your triceps development.