Lecture Notes: Ranking Tricep Exercises from Worst to Best

Instructor: Jeff Cavaliere (Athleanx.com)

Introduction

• Discussion about tricep exercises and proper form.
• Ranking of tricep exercises from worst to best based on:
  • Ability to create overload (hypertrophy focus).
  • Hitting all three heads of the tricep muscle.
  • Safety of the exercise.

Worst Tricep Exercises

1. Standing Dumbbell Powerbomb

   • Known as standing overhead dumbbell extension.
   • Issues:
     • Internal shoulder rotation is required.
     • Risk of hitting the head with the dumbbell.
   • Alternatives are better for targeting the long head.

2. Cross Face Tricep Extension

   • Disliked due to body positioning.
   • Internal rotation causes impingement.
   • There are safer alternatives for elbow extension.

3. Bench Dip

   • Often poorly executed with hands forward.
   • Unsafe shoulder positioning.
   • Modified version exists but not widely used.

Better Tricep Exercises

1. Rope Push Away/Tricep Push Away

   • Good exercise but physics lower tension.
   • Momentum often incorrectly used in form.

2. Tricep Push Down

   • Overhand grip can involve chest muscles.
   • Physics of movement limits effectiveness.

3. Diamond Cutter Pushup

   • Easy execution, low hypertrophy stimulus.
   • Arm position limits long head activation.

Better Still Tricep Exercises

1. Cobra Pushup

   • Arms tucked for better long head contraction.
   • Less involvement of chest.

2. Reverse Grip Push Down

   • Better long head activation.
   • Hand positioning change increases effectiveness.

3. Overhead Rope Extension

   • Better tricep tension at elbow extension.
   • More effective focus on triceps.

4. JM Press

   • Combo of skull crusher & close-grip bench press.
   • Allows for more weight and momentum.

Almost Best Tricep Exercises

1. Dumbbell Kickback

   • Completes full tricep contraction.
   • Good for targeting all three heads.

2. Incline Powerbomb

   • Modification nullifies previous issues.
   • Safer for shoulders.

3. Rocking Push Down

   • Maintains tension throughout.
   • Better version of basic push down.

4. Weighted Upright Dip

   • Allows for overload with proper form.
   • Upright form emphasizes triceps.

5. Close Grip Bench Press

   • Great overload potential.
   • Closer hand position favors triceps.

Best Tricep Exercise

1. Lying Tricep Extension
   • Best exercise for tricep development.
   • Recruits long, medial, and lateral heads effectively.
   • Can be done with easy bar or dumbbells for wrist comfort.

Conclusion

• Importance of choosing tricep exercises based on scientific principles.
• Encouragement to use informed decisions in tricep training.
• Invitation to explore further programs and videos from Athleanx.

These notes provide a structured outline of tricep exercise rankings, essential for effective and safe muscle growth.