Triceps Exercise Tier List (Simplified)

Рет қаралды 604,563

4 ай бұрын

📜 Get the FREE Bodybuilding CHEAT SHEET! bodybuildingsimplified.com/ch...
🔥 Training plans bodybuildingsimplified.com
💪🏻 Check out my Patreon! / trainerwinny
👁️ Follow me on Instagram! / trainerwinny
✉️ Business email: trainerwinny@bodybuildingsimplified.com
Have you ever wondered which triceps exercises are the BEST? Thats what we will look into in todays video! For this tierlist, i chose these exercises: overhead dumbbell extension, overhead cable extension, close grip benchpress, diamond pushup, skullcrusher, lying crossover triceps extension, triceps pushdown, straight bar triceps pushdown, triceps pushdown with a rope attachement, single arm triceps pushdown, vbar triceps pushdown, triceps kickback, cable triceps kickback, dips, cross body triceps extension, leaning overhead extension, dumbbell extension behind the head, and the cable extension behind the head. All of the rankings are based on my own experience, and not on useless scientific studies. But you should always keep in mind, that everyone is different, and something that works for me, might not be so great for you. So dont forget that!
🏋🏻 Bodyparts Simplified Playlist: • Playlist
🍎 Nutrition Simplified Playlist: • Bodybuilding Simplifie...
📝 Training Plans & Programming Simplified Playlist: • Bodybuilding Simplifie...
#triceps #tierlist #tricepsexercise

Пікірлер: 549

@trainerwinny 3 ай бұрын

The NUTRITION PLANS are finally here, take a look! 🥗 bodybuildingsimplified.com/

@GabidenAssassin 4 ай бұрын

Weighted dips + Skull crusher is where its at and I'm not even exaggerating. Both these exercises are truly S tier. Dips blew up my chest, triceps AND shoulder size.

@ThePhysicalReaction 4 ай бұрын

Skull crushers and dips, with proper intensity and full range of motion (no half dips, no tiny skull crushers), are plenty enough to get massive triceps. A person truly doesn't even need to mess around waiting for cables to open up. Of course cables are fine, but many people have lackluster technique with them. For skull crushers and dips, you either go down and up all the way or you don't, its very straight forward and effective.

@Jedilord882 3 ай бұрын

What about the tricep dip machine?

@Gab566 3 ай бұрын

@@Jedilord882 limits your range of motion, your core is not engaged so the workout is less effective, and the machine makes the workout less intense

@griff424 3 ай бұрын

skull crusher is killing my wrists i tried closer and wider grips w ez bar

@jayee172 3 ай бұрын

@@Jedilord882why do an inferior exercise when you can just do regular dips?

@floorgang3608 4 ай бұрын

The most underrated fitness influencer

@romanh.1180 4 ай бұрын

@Azzz1095 4 ай бұрын

True

@ahmedmousawi 4 ай бұрын

S tier

@sumarnoatika2904 4 ай бұрын

@@ahmedmousawi7:11 It should be good for the triceps. If you want to focus on the triceps then the legs should be straight down, not bent and the position should also be upright and add a weight plate or vest to the dips/weighted dips. Well, that's for sure the triceps burn more, I'm currently doing it and yes, my long head triceps pump perfectly. So in conclusion, if you want to get bigger, add weight to the dips, not just body weight. KEEP IT UP.I don't really care about tier issues, but B tier is also good💪👌😊⚡

@ahmedmousawi 4 ай бұрын

@@sumarnoatika2904 I meant winny is s tier 😂 … but thanks for taking your time and sharing your insight 🙏🏻

@tfl_fitnessfit7750 4 ай бұрын

I would definitely put lying triceps extensions on S+ tier. This exercise single-handedly saved me from skinny arms in record times, and it's super easy to progress on.

@Vilkastus19 4 ай бұрын

i do it sometimes when i want to switch things up a little bit, works great!

@syntheticmemez7744 4 ай бұрын

Agreed for sure the pump goes crazy

@bisaular5333 4 ай бұрын

Yup.. me too.

@juliannnnn2000 4 ай бұрын

which variartion did you prefer? dum or barbell and if barbell overhead or just to the skull?

@tfl_fitnessfit7750 4 ай бұрын

@@juliannnnn2000 dumbbells & ez bar (lying & incline extensions), with the elbows overhead and slightly behind the body

@ReizokoRyu 4 ай бұрын

Winny looking stronger than ever ! Thank you as always for your awesome advice! As a novice/intermediate I always look forward to applying a little of what I've learned into my workouts!!

@StinSquared 4 ай бұрын

Thank you for all of your videos, Winny. You're the man!

@merlinlerinzerner9092 4 ай бұрын

Love your videos, Winny! So joyful, so simple 😄

@mihailopopovic4759 4 ай бұрын

I find dips to be interesting exercise. In terms of triceps only I would put it in A. If I look at it as compound push movement it is a 100% S tier for me. In my oppinio best pushing exercise, even better than all kinds of bench presses. Edit: I realy like your simple videos.

@baller4378 3 ай бұрын

if i were to be given a choice between a girlfriend and a dip bar, i would pick the dip bar everytime

@bahaaybek9951 4 ай бұрын

Thanks for all your tier list videos. All videos gives me great exercises idea. Thanks for your contents. Keep it up. ❤❤❤

@navyseal250_8 4 ай бұрын

Great video! Absolutely love this series

@Childofthegrave94 4 ай бұрын

I have been using your videos to design my workout plan. Keep them coming!

@linnhtetpaing3416 4 ай бұрын

This channel is amazing. Keep up the great content!

@adamsari671 4 ай бұрын

I was waiting for this video so much!!

@yanis-pn8ry 4 ай бұрын

Big thanks Winny hope you have great time...i personnaly love the straight bar pushdown but i take a close grip on it and feel my triceps more then if i take wild...take care of yourself Winny

@helium999_ 4 ай бұрын

Dips are definitely S-tier for me. The more upright you stay and the deeper you go, the more you will feel your triceps while coming up. Nice video as always btw :)

@Sfenix 4 ай бұрын

Crazyy man, checked on your channel again after a few months and 179k subs already!; congrats man, keep up the consistency 💪

@jacobenglish5940 4 ай бұрын

I was literally making a list of good workouts from your vids and was telling myself, "Damn, I hope he makes a tricep one soon" 30 seconds later my I had my dream.

@agentperry8347 4 ай бұрын

What other muscles do you need for your list

@alix0788 4 ай бұрын

You should have wished for a million dollars 😂😂

@bjornikd 4 ай бұрын

don't base your whole workouts around someone else, everyone is different. do exercises that feel best for you, not for others.

@eagle5818 2 ай бұрын

making a workout plan based on tier list is peak stupidity

@Anvesh2013 29 күн бұрын

Did you finish it. Care to share?

@Lev782 4 ай бұрын

I usually agree with Trainer Winny but I would put Weighted Dips in S Tier. Seated Machine Dips with Plates for Stability/Isolation and Body Weight with Chain Belt Dips for the Deep Stretch and ability for Progressive Overload from the plates you can hang from under your belt once body weight becomes too easy (i.e. Reps over 12-15). You get a great stretch from both especially using the Power Tower for the Bodyweight Dips the deeper you go (and you look cool doing it, trust me on that), just be careful with your shoulders and don’t go too heavy when you first start out. I agree with Cable Pushdown for S, but I would place EZ Bar Skull Crushers on flat bench over the Upright Overhead Cable Extension/Leaning. I personally find those Overhead Cable variations the least stable as you increase load.

@hazadoor 4 ай бұрын

My personal favorites and the 3 I do include V-Bar or Rope Pushdowns (V-bar if it is available), Unilateral overhead extension, and the Single Arm pushdown. I enjoy doing these the most

@qdilly7397 2 ай бұрын

These are the best workout videos that exist. Thank you.

@erik8681 4 ай бұрын

Been waiting for this one specifically!

@dripy5851 4 ай бұрын

HELL YEAHH, i love this channel and i've been binge watching all the videos since i found it

@MatrixWarrior98 4 ай бұрын

Been doing the cable cross body extensions since i saw sam sulek doing them and man, do I love them

@RazorMCRex 4 ай бұрын

As a regular gym goer I really love adding diamond pushups to failure after finishing a triceps pushdown to failure. I found it to be a sweet combination for triceps gains and the results have been phenomenal. And it quickly became a favourite part of my routine!

@memesimulator7405 3 ай бұрын

It's not the best and optimal thing u can do honestly

@ictogon 3 ай бұрын

@@memesimulator7405🤓

@Kira-ek6lz 3 ай бұрын

@@memesimulator7405 There will always be a more "optimal" way of doing things, no matter what you do. But if it worked for him and he is happy, why does it matter?

@Agm031 4 ай бұрын

bro i love your videos really, thank u

@tyberius5615 4 ай бұрын

The thing I love about the forehead variation of skullcrusher is the fact that its all triceps and no chest or shoulders involved. Basically, my triceps workout is Skullcrusher to forehead and standing DB overhead extension. The burn on my lateral and long heads are insane!

@lonestar9513 4 ай бұрын

I WAS WAITNG FOR THIS BRO!

@youknownothing9556 4 ай бұрын

Literally just checked your account 5 minutes ago, wondering when your next video will come out. Great content bro!

@wildhunt5817 2 ай бұрын

Thank you for this brother 🙏🏼

@Jesus_008 4 ай бұрын

I just love the content you make

@comingverysoon 4 ай бұрын

Solid video. Triceps are incredibly easy to target. I agree cables work best. My fav two are the triangle pushdown followed up by overhead rope-pull extensions. Last thing: For me, one-arm triceps isolations increase time and fatigue without any additional stimulus benefits.

@Dickers2002 4 ай бұрын

Hey winny love these tier list vids you’ve been doing. They’ve really helped my workouts! Could you make an abs one as I’m really struggling to find good exercises that I like. Keep up the great content 👍

@lalalalisa5458 3 ай бұрын

Great videos, really appreciated pal

@titulinio 4 ай бұрын

Let’s go! Love this series!

@syazwanshahizan5755 4 ай бұрын

I’ve been waitingggg, it’s finally hereeeeeee

@joshjackson9166 3 ай бұрын

these are great tips man

@max89109 4 ай бұрын

in the right time thank you so much 👊🏻 🖤 🔥 🙏🏻

@BigDragon15 4 ай бұрын

One more thing - the JM Press. It might seem like a gimmicky skullcrusher but once you start doing it, it really makes the triceps feel like nothing else. I would say that to grow the triceps, the overhead cable extension and some kind of pushdown are essential, but adding the JM press to the mix really completes everything and makes sure you have all the bases covered.

@shanewatermalone7742 4 ай бұрын

Great Video. I personally love to do straight bar Tricep Pushdowns, as it's my favorite exercise. My second is close grip bench

@monty2325 4 ай бұрын

You tried vbar? Straight bar crushes my wrists, surprised to hear anyone actually uses a straight bar for pushdowns

@hazadoor 4 ай бұрын

@@monty2325 So many people at my gym use a straight bar

@idk9637 3 ай бұрын

@@monty2325 nothing hurtts my wrists. straight bar pushdowns, barbell curls etc. all the common wrist complaint exercises. just genetics i bet

@monty2325 3 ай бұрын

@@idk9637 lucky guy. You probably have no elbow pain with weighted dips either 😂

@idk9637 3 ай бұрын

@@monty2325 actually my elbows are the only problem area i have haha. Most movements they are fine but for any overhead tricep work like overhead extensions or skull crushers they hurt bad no matter how little weight i try it with.

@sankalpsingh1555 4 ай бұрын

Nice and informative series

@Kuuvr 2 ай бұрын

I've been leaning forwards this whole time doing dips, thank you

@Lightsaber_lessons 4 ай бұрын

I love these videos so much

@euanberstan3743 4 ай бұрын

I do Tricep Pushdowns with a straight bar, assisted dips with bands and Seated Cable Overhead Extensions

@RandomVex 4 ай бұрын

Thank you for existing, I'm a volleyballer not a bodybuilder, but you explain things quite thoroughly so we can understand the underlying principles behind the movements, making it so anyone can benefit from your videos ^^

@exzz1487 4 ай бұрын

I was thinking about subscribing but I needed to see what you will say about skull crushers, but after saying it's one of your favorites I knew you would get a new sub😂❤

@MrRewy-ls4ik 4 ай бұрын

Been waiting for this, nothing better than hitting the gym and watching Winny video in the same day! ❤

@LightFykki 4 ай бұрын

I was literally thinking about how awesome it would be to see a tricepts tier list video, and behold, it dropped an hour later.

@money5464 4 ай бұрын

@trainerwinny bro I love your vids. You should do a hamstrings and glutes tier list!

@2okaycola 21 күн бұрын

I am learning to understand the tier rating system but as usual, you explain everything perfectly

@Mayonason 4 ай бұрын

Will Tennyson put us on with the close-grip incline smith bench press to target the triceps. It hits great! I treat that excercise and heavy pushdowns as the "compound" exercise for my triceps! Great video!

@jemas3454 4 ай бұрын

finaly triceps exercises! great video to watch to after workout meal support from Poland keep it up

@bakerbros7179 4 ай бұрын

I love these so much

@phantomcreaper9720 4 ай бұрын

I needed this 4 hours ago winny

@Dinchean..89098 4 ай бұрын

You're my new fav yt channel big bro

@AndriaShinjiashvili 4 ай бұрын

This man inspires me.

@Metallicarule1991 3 ай бұрын

Glad to see that most of the exercises I do for triceps make it either to S tier or A tier, and the only B tier exercise is dips. I generally vary between rope tricep cable pushdowns and leaning forward rope cable extensions supersets, a lying down version of the dumbbell overhead tricep extension (kind of basically a single dumbbell skullcrusher/lying tricep extension gripping the dumbbell at one weighted end and raising it above my head then lowering it again), rolling dumbbell tricep extensions or basically what Trainer Winny described as dumbbell skullcrushers (with a lighter weight and 2 dumbbells going to the side of the ears and not behind and below the head like the single dumbbell heavier counterpart), dips (still a bit assisted as I haven't quite got the strength to do unassisted or weighted dips for reps just yet, and the seated tricep extension machine thats like a reverse preacher curl pulling from the top and has two handles as opposed to a bar.

@abhishekshah1405 4 ай бұрын

I was waiting for this video.

@user-gn2tz7zs7j 4 ай бұрын

I Love your videos bro, I'd love to see video about ABS Exercise Tierlist

@XxTURBOxBOYxX 4 ай бұрын

I love the rope with tricep pushdowns. When at peak extenstion I like to pull the rope apart for a crazy squeeze. Feels Great.

@sebiwiessner 4 ай бұрын

I was just thinking about training my favourite muscle and then this video popped up in my notification!!

@actilent9276 4 ай бұрын

Weighted dips and an overhead extension variation is all you need

@bigbludjosh 4 ай бұрын

Great video, only thing I might add is that the cable cross body extension can be done with just one arm at a time so you don’t hog two cables at once. I personally would put it in S but everything else is spot on

@alendikxbx 4 ай бұрын

Damn! This is simplified, but I am going to add a short variation in one of these exercises like triceps pulldowns and overhead dumbbell extension.

@peterjenei1619 4 ай бұрын

Behind the neck press has done the job for me perfectly!

@Emeraudus 4 ай бұрын

After binging these videos from winny, I see a pattern that cable exercises are usually one of the best out there. Luckily my body agrees since I enjoy doing them a lot due to them being stable and constant tension throughout. More importantly, they don't give me any joint pains at all.

@Justin-el6ph 4 ай бұрын

Weighted dips and ez bar overhead extensions are definitely the top two for me

@MasterRandom101 4 ай бұрын

Yea... i would say these are way too underrated....

@angelramireznunez 4 ай бұрын

thank you for your videos i’m a teenager beginner in the gym with skinny fat physique but i’m bulking and seen progress

@crixus88- 4 ай бұрын

I always did my tricep pushdown with the rope and it did feel great. One day there was no cables available and I used the V bar...god damn I regret it that I didnt used it earlier. I feel now my tricep like never before(muscle mind connectio), the pump, the burning, the feeling after just everything. When you push down with the V bar, let the cable go up without your help, this will make the exercise better and hold it down there 2-3 seconds.

@danielhenrique3642 4 ай бұрын

Awesome as allways

@duraka462 4 ай бұрын

Its a good day when winny posts.

@kosodrzewinka 3 ай бұрын

Thanks!

@LUISRivera-gv2cz 4 ай бұрын

Since I started going to the gym I just got used to close grip bench press and thats probably the reason my triceps are developed even tho I never trained them as much

@prodjakera 4 ай бұрын

i think there's a few others you could've included, such as bench dips (incline and decline) as well as this one variation of skull crushers that arnold did (which is my personal fav tricep exercise) in which you lie perpendicular to the bench with only your upper back on the bench and touch the dumbbell preferably to the floor, pulling it until your arms are straight

@rag4129 2 ай бұрын

Idk but for my wrecked knees, it helps me so much when i do seated hamstring curls as my first leg day exercise. Idk whats the reason but it had made a difference for me

@Mwhahahahahaha 4 ай бұрын

An exercise I used to do is called the rolling triceps extension loved the movement and it targeted all heads of the triceps

@cday0075 4 ай бұрын

My favorite lift that wasn’t mentioned here is the dumbbell pullover. Obviously works the chest too but I love it to target the long head of the tricep

@brownshoeT2 2 ай бұрын

Standings barbell overhead tricep extensions are my favorite personally

@eldoony 4 ай бұрын

Great video. I'm quite limited on equipment, only having 2 dumbells right now, and most KZfaq shorts show more of the less-effective exercises. Do you have any personal dumbell tricep reccomendations that are more effective?

@mr.gentleman3595 4 ай бұрын

Waiting for this one so Long

@johnygultiano9258 Ай бұрын

Thank you bro

@sondre8563 4 ай бұрын

Thank you. You just made me unmemorize my old routine and completely f up my head

@M4ch0 3 ай бұрын

Sitting cable triceps pushdown - the cable will go over your forehead, your back is pointing to the cable.... This exercise singlehandedly gave me the most tricepgains i had in years and years of training. You people really need to check this out. Made it up myself.

@synch119 4 ай бұрын

YES FINALLY!!!!

@dakotasaxe25 4 ай бұрын

One change to the diamond push up can make it an S-Tier (in my mind) movement. That is putting the sides of your fists on the ground rather than your palms and moving your hands directly underneath your shoulder joints. A set of that to failure and my triceps become balloons. It uses the same principle as a JM Press where, by putting your hands underneath your shoulders, you reduce the torque about the shoulder, deactivating your chest and delts, and increase torque about your elbow, putting more load on the tricep. That does sound scientific, but I also know it works because I've done it a bunch of times, and it feels great for the triceps and gives me the best tricep pump I've ever felt. I also noticed that I got way stronger with that and other tricep movements as soon as I started doing it

@bishnugurung3908 2 ай бұрын

Drawing and sounds are amazing

@bullture440 4 ай бұрын

Best fitness youtuber

@Ladiesman2417 4 ай бұрын

I can only do 3 out of all cause I don’t have a gym I recent bought a rubber rope for resistance training and I use it for my triceps, and it’s a good sub for the kick back .

@gamefreak173 3 ай бұрын

i agree with mostly everything, the only thing i would argue is leaning cable extension is better than overhead extension simply because you are able to load more weight to the bar and take it a step further adjust the cable height slightly lower and you will really burn your triceps. Its the best isolation exercise i do for my triceps and its giving me massive progress because of how heavy i go. Anywhere from 8-15reps. My last 2 sets i will do like 3 or 4 drop sets and my arms are jello by then.

@ShaneBoy 4 ай бұрын

For me the only S tier is: Backsupported overhead cable extentions machine Body weight dips for triceps with high ROM. Grip narrow. Keep the elbows inn. Point to toes a little in front of the body, so you dont lean forward.

@matheusbellofreire29 4 ай бұрын

Dips + diamond push ups is a massive combination. Awesome for calisthenics!!

@sparshpandey3203 4 ай бұрын

Goated video

@dusc4 4 ай бұрын

rope kickbacks feel amazing to me, other than that very accurate list

@franksinatra3494 3 ай бұрын

I was able to agree to nearly all these, only one is the cable kickback if I pause at the top I get the greatest pump

@denet7022 4 ай бұрын

For me i like skullcrushers all the way back to the bottom of my head superset to close grip. It hits the tricep really good ans doesnt need more equipment to preform, you can switch to the superset really easily

@alihamza01 4 ай бұрын

Best channel

@yoelmorales208 29 күн бұрын

Pure quality

@sandroortloff2847 4 ай бұрын

Can you please do a tier list for glute exercises? I'd very much appreciate it.

@korinnajazminnemeth6667 4 ай бұрын

Could you rate glute exercises as well? Love your vids!

@bladey6605 4 ай бұрын

Great video again, pin this comment just for my happiness.

@Mrstobastoba 2 ай бұрын

A heart is a good compromise

@migueldumalag4839 2 ай бұрын

Blud didn't get pinned

@LouFk Ай бұрын

@@migueldumalag4839you said blud 😂

@GriffithDidNothlngWrong Ай бұрын

@@LouFkyou said it too😂

@vedanshchn 4 ай бұрын

I love your videos but may you please also specify what part of a muscle an exercise majorly targets now onwards? For example the rope pulldowns majorly target the lateral head and so on.