Thank you, Eric, for this and other demonstration videos. They're very instructive, and you present them in a logical, easygoing way. Your offering these is very generous of spirit, and your personable style is engaging, and appealing.
Hey Eric. I have another useful criteria for you. Likelihood of having to wait for the equipment in a crowded gym. Bodyweight and dumbbells have an advantage here.
You should only care to know if an exercise is most hypertrophic or not. Then just do process of elimination to decide what’s most reasonable to do for you and your situation. Too much subjectivity and individual based assumptions on prioritizing “how long” someone might possibly have to wait. For example: If Cable Overhead extensions are better and more hypertrophic than dumbbells, they should receive a higher grade than dumbbells. If the better exercise does not get the higher rating there’s literally 0 reason behind the video
Great list! I will add the incline cable pushdown to my routine. I really like Nippard's version of the Katana Cable Tricep Extensions. Those are brutal.
Overhead extensions in the Smith machine with just bodyweight are super easy to progress. You just need to lower the bar, the percentage of bodyweight you use increases a lot. If you can't lower the bar anymore then you can elevate your feet more and more, and that will make it even harder, but I doubt many people can do that, at that point the strenght you need is actually super impresive. A lot of these calisthenics movements are easy to progress just by changing the angle of your body
شكرا على كل شي و المجهوود انت استاذي ومدربي واتمنى لك كل النجاح والتقدم. اخلاقك عاليه و مبدع في فيديوهاتك Thank you for everything and effort, you are my teacher and my coach, and I wish you all success and progress. Your manners are high and creative in your videos
my favorite triceps exercise is one armed cable over head extension without any attachment. sometimes it can be hard to grip without attachment. Because of that and its not the easiest to progressively overload i would still give it an A for fixing imbalances and amazing stretch and contraction.
Can’t wait to try some of these, I’ll have to hog the incline bench over to the cables but oh well lol. I feel like not going crazy heavy and contracting full stretch reps are growing my Triceps.
Great list! Just FYI, for bodyweight Smith machine overhead extensions, you can make the movement more difficult simply by lowering the bar and therefore needing to push more of your weight. A great way to do them is on a trx or gymnastic rings and simply walk forward to change the angle as you tire. Incredible way to do drop sets. It's become my go-to tricep movement.
Two-handed db sitting scullcrushers (B tier) gives me the most pump, insane burn , deep stretch, checks all the marks for me. Tried almost everything. Also, I always manipulate my body movement in a consistent machine-like manner to achieve the best angles for every stage of movement. Im sure it helps me.
Let's not forget that the long head also does shoulder extension, not just elbow extension so if you have to get the rope down and towords yourself it's not a bad idea, do it.
I've been mixing in a set of triceps on my push centric leg days, and since I'm already at the smith machine for (deep breath) front heel elevated quad dominant Bulgarian smith squats, I've been doing smith machine guillotines. Yes they recruit some chest but I feel a crazy stimulus to my triceps and got some DOMS out of it, which I don't usually feel.
Great video! I never understood why people bend over doing cable kickbacks. Dumbbells yes, but with cables, you can put that elbow somewhat behind you then set the height of the resistance where you want it. Im just old and cant bend over i guess, lol.
It feels more genuine with the natural reaction of cursing. I have a torn tricep.....other than unilateral training do you have any tips for me. It drives me crazy? Do I train it with more intensity? Do I take it to failure but not on the regular arm? Do I do more volume and more sets? Any help is greatly appreciated!
Unfortunately the seated tricep push down is missing shoulder flexion. EMG data not being relatively reliable in determining hypertrophic response makes this exercise most likely high b tier. 15:15 this should be S
I've recently been working on the outer part of the horseshoe by doing a single-arm cable tricep pushdown where the cable goes back under the opposite armpit and off to the side a bit.
Why would you rate JM Presses and smith machine extension differently than close grip PU variations? Couldn't you get the exact same pattern in PU depending on hand placement and emphasis on breaking at the elbows? Cheers for the in depth review❤
Tricep pushdowns with an incline bench, back to the machine, cable right above the head are goated. Forgot where I saw them but haven't gone back to standing. Edit; now I know where I saw them.. From you 😂
The incline db extension should be lower ranked than the traditional, seated overhead db extension. With the incline you are trading the increased tension at the top/shortened position for less stretch at the bottom. Which is not optimal for hypertrophy. Because your arms are falling back, away from the stretch. Sitting upright, you get slightly more of a stretch. And we always want to milk the most stretch possible. Love the Janicki Pushdowns, though.
The weighted calisthenics dip is like doing powerlifting bench press... it's not about hypertrophy... it's about following the rules of the lift and lifting the most possible. It's a sport, not a science for growth of tissue.
3:10 Skull crusher. C tier.
4:19 Close grip bench press. B- tier.
5:23 Overhead Tricep Dumbbell extension. B tier.
7:15 Tricep Kickback. D tier.
8:20 Overhead single dumbbell extensions. C tier.
8:58 dual dumbbell incline tricep extensions. A- tier.
10:02 Rope Pushdowns. B tier.
11:13 Bar Pushdowns A tier.
12:07 Overhead Cable Extensions. A tier.
12:38 Cable Kickbacks. C tier.
13:14 Reverse Grip Cable Pushdown. D Tier
13:52 Incline Bench Iso Pushdowns. S Tier.
14:43. Incline Bench Overhead Extensions. A tier.
15:34. Dips. B tier.
17:06 Bench Dips. C tier.
17:33 Close grip press ups. D tier.
17:59 Smith Machine Overhead Extensions. B+ tier.
18:57 Smith Machine Extensions. B+ tier.
19:24 JM Presses. S tier.
20:16 Resistance band overhead extensions. C+ tier.
He said JM press is S tier, not B tier. Otherwise, much appreciated
@@SmoothHandle updated, thanks. .
❤🙏
Hero
Thank you sir!
The funny thing is ... watching this video, you make every exercise look like an S tier because of your mind to muscle connection and development.
🤨
I see what you mean its like lifting asmr
Now we can cross reference this with Jeff Nippards video and create the ultimate workout plan 🎉
I absolutely do this already.
@@shawnthornton454bro can you hook me up with your conclusion
Thank you, Eric, for this and other demonstration videos. They're very instructive, and you present them in a logical, easygoing way. Your offering these is very generous of spirit, and your personable style is engaging, and appealing.
Hey Eric. I have another useful criteria for you. Likelihood of having to wait for the equipment in a crowded gym. Bodyweight and dumbbells have an advantage here.
Yes
Id say the opposite in my gym now lol. 2 sets up to 100lbs and theyre all almost gone every day
True lol Eric does an insane amount of bench+cable exercises which are not super viable for a busy public gym.
@@usernameisgood Yeah these famous Yters probably train at private gyms, so this stuff doesn't even cross their minds like it does for us mortals.
You should only care to know if an exercise is most hypertrophic or not. Then just do process of elimination to decide what’s most reasonable to do for you and your situation. Too much subjectivity and individual based assumptions on prioritizing “how long” someone might possibly have to wait.
For example:
If Cable Overhead extensions are better and more hypertrophic than dumbbells, they should receive a higher grade than dumbbells. If the better exercise does not get the higher rating there’s literally 0 reason behind the video
Thanks man I learn new stuff with every video ....best channel 💪
Great list! I will add the incline cable pushdown to my routine. I really like Nippard's version of the Katana Cable Tricep Extensions. Those are brutal.
After some rest, I hope you will give competing one more try, no regrets. With more conditioning, you got it!
Great analysis of tricep training
Overhead extensions in the Smith machine with just bodyweight are super easy to progress. You just need to lower the bar, the percentage of bodyweight you use increases a lot.
If you can't lower the bar anymore then you can elevate your feet more and more, and that will make it even harder, but I doubt many people can do that, at that point the strenght you need is actually super impresive.
A lot of these calisthenics movements are easy to progress just by changing the angle of your body
شكرا على كل شي و المجهوود انت استاذي ومدربي واتمنى لك كل النجاح والتقدم. اخلاقك عاليه و مبدع في فيديوهاتك
Thank you for everything and effort, you are my teacher and my coach, and I wish you all success and progress. Your manners are high and creative in your videos
Keep these coming. Delts and abs next!
my favorite triceps exercise is one armed cable over head extension without any attachment. sometimes it can be hard to grip without attachment. Because of that and its not the easiest to progressively overload i would still give it an A for fixing imbalances and amazing stretch and contraction.
happy to see my favs in A tier! :)
The seated push down sent me from 6 to midnight in a hurry. Awesome excercise
Love your passion Eric!!!💪🏻💪🏻💪🏻💪🏻💪🏻
I definitely learned some new movements to incorporate into my push day's, i love triceps as well, thanks brother
S-tier tips as always, thanks
Can’t wait to try some of these, I’ll have to hog the incline bench over to the cables but oh well lol. I feel like not going crazy heavy and contracting full stretch reps are growing my Triceps.
Great list! Just FYI, for bodyweight Smith machine overhead extensions, you can make the movement more difficult simply by lowering the bar and therefore needing to push more of your weight.
A great way to do them is on a trx or gymnastic rings and simply walk forward to change the angle as you tire. Incredible way to do drop sets. It's become my go-to tricep movement.
I love this guy
وشكرا لك على الترجمه والشرح الرائع
And thank you for the translation and the wonderful explanation
🎉🎉🎉🎉🎉🎉🎉🎉🎉
Seeing the boys in the back on bench dips! Love those two!
19:24 This doesn’t show any footage of a JM press. Just wanted to let you know, otherwise great video!
Agreed, that got me confused as well.
I mean it's the same movement just upside down, biomechanics are the same though
Roundness and inserts - S tier ❤
Overhead extensions (whatever version you prefer) is the only tricep exercise you really need (triceps get a ton of volume from all presses).
Glad you added set up
just in time for arm day 🔥
Can’t wait for Sticky Ricky to drop a 6 part 14 hour reaction to this
Cable tricep preacher extensions are pretty fire.
Kneeling on the floor with elbows on the bench ?
Yes! Great list! Unfortunately I keep tendonitis from doing skull crushers.
Two-handed db sitting scullcrushers (B tier) gives me the most pump, insane burn , deep stretch, checks all the marks for me. Tried almost everything. Also, I always manipulate my body movement in a consistent machine-like manner to achieve the best angles for every stage of movement. Im sure it helps me.
Close grip,dips,overhead db,skull crusher and push downs to build Levrone triceps and 💪
Try the under bars with the bar the same height as a flat bench with your feet on the bench as a progression.... 🔥🔥🔥
The video is 21:37 long, the guy knew what his doing. Poland 🇵🇱
Let's not forget that the long head also does shoulder extension, not just elbow extension so if you have to get the rope down and towords yourself it's not a bad idea, do it.
Lol at Togi in the background during bench dips like holy sheet that’s what roofs are supposed to do
I've been mixing in a set of triceps on my push centric leg days, and since I'm already at the smith machine for (deep breath) front heel elevated quad dominant Bulgarian smith squats, I've been doing smith machine guillotines. Yes they recruit some chest but I feel a crazy stimulus to my triceps and got some DOMS out of it, which I don't usually feel.
Great video! I never understood why people bend over doing cable kickbacks. Dumbbells yes, but with cables, you can put that elbow somewhat behind you then set the height of the resistance where you want it. Im just old and cant bend over i guess, lol.
Among the two incline cable variations, why would the lesser stretch of the upper cable version be preferred to the low cable?
It feels more genuine with the natural reaction of cursing. I have a torn tricep.....other than unilateral training do you have any tips for me. It drives me crazy? Do I train it with more intensity? Do I take it to failure but not on the regular arm? Do I do more volume and more sets? Any help is greatly appreciated!
Unfortunately the seated tricep push down is missing shoulder flexion. EMG data not being relatively reliable in determining hypertrophic response makes this exercise most likely high b tier.
15:15 this should be S
I've recently been working on the outer part of the horseshoe by doing a single-arm cable tricep pushdown where the cable goes back under the opposite armpit and off to the side a bit.
Do those Greg bottles sit on the shelf behind you when you aren't recording a video? Lol
I like your list for triceps.. I cable one arm pull down and reverse cable pull downs.. and how many exercise should I do for each muscle group??
Smith below bar overhead extensions. Justin Compton had to incorporate those because of some tendinitis issue. He said no pain doing those.
Wish there was video of the JM presses.
hey Eric!
In the seated tricep pushdowns are the shoulders to be tucked back as in standing tricep pushdown...
Ill add the s tier one to my tricep workout day👊🏽
I'm proud to say that I can do parallel bar dips with deep stretch for more than 20 reps .
Why would you rate JM Presses and smith machine extension differently than close grip PU variations? Couldn't you get the exact same pattern in PU depending on hand placement and emphasis on breaking at the elbows? Cheers for the in depth review❤
Tricep pushdowns with an incline bench, back to the machine, cable right above the head are goated. Forgot where I saw them but haven't gone back to standing.
Edit; now I know where I saw them.. From you 😂
That sitting pushdown looks great, i need to try that. Whats the discord you mentioned?
Isn't that overhead extension with a band bad because it makes it harder at the squeeze than the stretch or am I misunderstanding something?
When are you doing legs?
When you do overhead seated tricep pushdown, the s tier exercise, what angle do u put the bench at? 60 degrees? 70?
How do you progressive overload the JM Press on the Smith Machine like he shows??
I dont have body dismorphia, but eric my man yoy give insecurities i didn't know existed 😂
give it time... :)
Hey Eric, what do you think of the katana extension?
What would you rate skullcrushers done behind the head? Seems similar to the dual dumbbell incline tricep extension.
love jm presses
Yes
You invented this? I invented this 😂
At the bench dips you can see togi in the background
For overhead dumbel why not use two ? 6:20
Bros dips are like a crossfitters pull ups
The incline db extension should be lower ranked than the traditional, seated overhead db extension. With the incline you are trading the increased tension at the top/shortened position for less stretch at the bottom. Which is not optimal for hypertrophy. Because your arms are falling back, away from the stretch. Sitting upright, you get slightly more of a stretch. And we always want to milk the most stretch possible.
Love the Janicki Pushdowns, though.
I’ve been meaning to try the incline bench push down but as you said I’m a lazy pos
The smith machine tric extension can be made harder by placing the bar lower
Eric is like 2 jeff nippards in a giant muscle costume
Where’s cuffed cross body extensions?
My favorite is probably skull crushers and dips.
The weighted calisthenics dip is like doing powerlifting bench press... it's not about hypertrophy... it's about following the rules of the lift and lifting the most possible. It's a sport, not a science for growth of tissue.
Did Dr. Mike want to tear open your rib cage?
I cant really see the difference between the rope and srtbar in pushdown it's the same effect to me
17:19 is that togi in the background
Yes🤣
I cant believe Eric isnt an IFBB pro jesus christ
Which of these exercises are in your typical triceps day?
JM press on smith machine, controlled deep eccentrics … at least A tier
So no JM press, single arm cable pull-down? lol
Eric has a triceps bigger than my quads, lol
Lets see how many pushups you can do with a hundred pound weight vest on
You didnt invent the Incline Bench ISO Pushdowns, Basement Bodybuilding has been doing them for years now
You can do skulls behind the head. That video wasn't really a skullcrusher.
I heard that behind the head movement called a "skull over" and I am a big fan of them
Skull crushers and french press.
Togi in the background☠ 17:19
Respect Gym
JM Press 🎉🎉🎉
Lol peep nyle in the back 8:35
Dang, Dr Milo Wolf recently ranked the push downs much lower….I actually feel a fair amount from them.
Did Eric say "advocacious"? Not a word bro!🤦♂️
How can your lats take over on the close grip bench😅
It’s like saying your triceps can take over on a bicep curl.
Ranking every hgh from the worst to the best😂😂😂😂😂
Missed skull overs :)
❤❤❤❤❤👌👌👌👌👌🔥🔥🔥
Just saying easily more range of motion in the close grip push up than the bench Dip where we can all see your elbow just get to 90-
Let me guess cables using an incline bench…
19:24 im confused
17:22 togi?
Kinda snuck that toss some tren in there like it was nothing lol