Lecture Notes: Ranking Tricep Exercises

Introduction

• Presenter: Jeff Cavaliere, Athleanx.com
• Goal: Rank tricep exercises from worst to best for optimal gains
• Criteria for ranking:
  • Ability to create overload (related to hypertrophy)
  • Effectiveness in targeting all tricep heads
  • Safety of the exercise

Worst Tricep Exercises

1. Standing Dumbbell Powerbomb

• Also known as standing overhead dumbbell extension
• Issues:
  • Internal shoulder rotation required
  • Risk of hitting head during exercise
  • Not effective for the long head of the triceps

2. Cross Face Tricep Extension

• Originally seen in Arles Encyclopedia of Body Building
• Issues:
  • Body positioning leads to potential shoulder impingement
  • High risk due to internal shoulder rotation

3. Bench Dip

• Previously covered multiple times
• Issues:
  • Vulnerable shoulder position when hands face forward
  • Can cause shoulder capsule stress
  • Better form: turn hands outward and retract chest

Better Tricep Exercises

1. Rope Push Away

• Physics issues: parallel line of resistance at peak contraction
• Tendency to involve other muscles like lats

2. Tricep Push Down

• Limitations:
  • Elbow position affects muscle engagement
  • Involves chest muscles, reducing tricep focus

3. Diamond Cutter Pushup

• Issues:
  • Lack of challenge and stimulus if too easy
  • Elbow positioning limits long head activation

Better Still Tricep Exercises

1. Cobra Pushup

• Benefits:
  • Better tricep contraction due to arm positioning
  • Less chest involvement
  • Wrist-friendly hand positioning

2. Reverse Grip Push Down

• Encourages better long head activation
• Variation in hand position enhances effectiveness

3. Overhead Rope Extension

• Improved tension at peak contraction
• Better focus on triceps without core imbalance

4. JM Press

• Combines skull crusher and close-gripped bench press
• Allows for more weight due to momentum
• Neutral grip can alleviate elbow issues

Almost Best Tricep Exercises

1. Dumbbell Kickback

• Allows full contraction of medial, lateral, long head
• Effective despite lower weight

2. Incline Dumbbell Powerbomb

• Incline setup resolves previous issues
• Safer shoulder positioning

3. Rocking Push Down

• Maintains tension throughout the movement
• Better than standard push down

4. Weighted Upright Dip

• Excellent overload potential
• Upright torso ensures tricep focus

5. Close Grip Bench Press

• Great for overload
• Shifts load favorably to triceps

Best Tricep Exercise

Lying Tricep Extension

• Best due to effective starting position
• Recruits long, medial, lateral heads effectively
• Easy bar or dumbbells recommended for wrist comfort

Conclusion

• Selecting the right exercises based on science is crucial for tricep development
• Further resources and programs available at athleanx.com
• Encouragement to engage with the content and request further topics.