If you found these rankings helpful then you are DEFINITELY going to want to see how I ranked shoulder exercises so that you NEVER mess up your exercise selections - ruclips.net/video/tZafawk3arc/видео.html
Don't know if someone will read this, but every time I do the exercises that require to do something overhead with weights my lower back gets seriously injured, sometimes even rotating vertebrae out of their natural position, making it impossible to exercise or hold my back straight after. I know because I tried it multiple times to try and not do anything with my back while doing the exercise. So, even though they are ranked best and almost best here, maybe there is some extra information that can be given there to make it possible to do that without being a back breaker? Thanks in advance!
Hi Jeff I have huge respect for your channel, which I’ve been following for about 8 years now. That being said, after watching this video, I need to adress the elephant in the room… If the bench dip (a.k.a rotator cuff ripper ) gets your big red x ( which i fully agree with, after messing up my shoulder with it a few years back ) imagine my shock, when I got one of your programs and saw that you want me to do this thing every week for a month straight in your „mobilization phase”. Are you planning to update the program with an alternative push drill ? Personally I will go for supported tricep dips maybe ? Stay strong Jeff
@@marekpadlewski4401 Hi Marek! Thanks for the question since it illustrates perhaps more clarification is needed than I included in the video? The bench dip is absolutely an exercise that can be performed safely WITH the modification of hand placement shown both here in this video and in the program you are referencing. If however, you still prefer a different exercise, then by all means switching to something that doesn't seem to bother your shoulder is the best long term action you can take. Hope this makes sense!
There's really no such thing as an inferior exersize since everything has a purpose, just certain ones are impossible for noobs to do correctly so they get a bad rep
@@germanrud9904 nah, the standing dbell powerbomb is fucking useless and even dangerous. Life is too short to waste on stupid exercises especially when there are free benches in the gym waiting for skullcrushers.
@@germanrud9904 yup I used to do only the exercises recommended by Jeff 3 years back now I experiment with almost all exercises and getting bigger gainz
Thank you for explaining not only "what", but all the "whys" as well. Whenever I run into a problem with a particular workout not working out for me, I know where to look for help. I really appreciate this "worst to best" cycle. Thank you, Jeff. In 5 weeks I will start your AX-2 program, as soon as I finish a round of what I'm currently doing - I am looking forward to it very much.
Yeah. That resonates strongly with me. I always felt strongly about the statement that "Why is more important than what". Always be a critical thinker and seek the reasons why. That's how I'm going to bring up my children. No blind obedience, no "because I said so". Think about what you're doing and why you're doing it...or why you should or shouldn't do sth.
Fully agree.. If you want a why then this is the place to be. I will also vouch for 'Buff dudes' if you want a quick video on how to perform an exercise and 'Mike Thurston' who is brilliant
*NOTIFICATION SQUAD GIVEAWAY* - It’s back!! Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! giveaway.athleanx.com/ytg/triceps-exercises-ranked If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
A quote that really resonated with me is that “the triceps can’t read the number on the side of the dumbbell”. This is really important when understanding the mind-muscle connection. I wish I learned this earlier!
5:33 diamond push-ups 6:36 Cobra push-ups 9:25 JM press 10:32 DB kickback 11:46 incline DB power bombs 13:23 weighted upright dip 14:07 close grip bench press 14:37 lying tricep extension DB Thanks Jeff You rock!!
That must be because he talks on a college level, while they stagnate in kindergarten. I really appreciate his demonstrations, and the way he explains it. Sometimes it pays to know the "why", and all the "because".
It's not for free. People are spending their time watching ads, which floods a shitload of money into Jeff's bank account. Just because people aren't paying directly doesn't mean it's for free.
Love how the free weight exercises rank at the top. No fancy equipment just the way I like to train, gives better free range of motion and builds great strength.
I’m a Huge Fan Jeff. I wish the whole world would take the time to listen to the wholistic approach you have and the level of detail that you provide. I often find myself correct poor habits and form after listening to you explain and demonstrate. It is an absolute blessing to watch your content. Thank You!
Cross Face Tricep Extension Timestamp: 00:02:01 Ranking: Avoid due to internal shoulder rotation and impingement risk. Explore other effective tricep exercises. Standing Dumbbell Powerbomb (Overhead Dumbbell Extension) Timestamp: 00:01:22 Ranking: Not recommended due to awkward shoulder position and risk of hitting the head on every repetition. Better alternatives are available. Bench Dip (Rotator Cuff Ripper) Timestamp: 00:03:32 Ranking: Vulnerable shoulder position may strain the anterior shoulder capsule. Consider modifications for improved safety. Rope Push Away (Tricep Push Away) Timestamp: 00:06:31 Ranking: Limited tension and reliance on momentum. Activates lats and core. Reverse Grip Push Down Timestamp: 00:08:29 Ranking: Better long head activation and more effective elbow extension. Pay attention to hand positioning. Overhead Rope Extension Timestamp: 00:09:19 Ranking: Optimized for triceps, minimizes chest involvement, and wrist-friendly. JM Press (Skull Crusher + Close-Gripped Bench Press) Timestamp: 00:10:13 Ranking: Combines two effective exercises, allows for heavier weights with momentum, and reduces elbow strain with a neutral grip. Lying Tricep Extension Timestamp: 00:14:36 Ranking: Fully contracts all tricep heads. Overload using dumbbells or an easy bar. Excellent for tricep development.
Please continue this ranked series! It's so informative and made me realise a few things I was doing wrong. Happy to know I was doing quite a few exercises high on the list, but the modifications can make my sessions better. Thanks for the content :)
Now we need the best biceps and shoulder exercise. Just want to do some that covers the most but gives the best. At 60, I am doing a complete body workout three days a week but don't want to be there for more than 45 minutes.
I’ve been doing bench dips pretty regularly but the wrong way. I love the exercise itself and I’m so glad I can continue to do it now but with better execution. Thanks for the expertise Jeff!
When Jeff breaks these exercises down like a science and maths teacher rolled up into one. You know you have to pay very close attention...facts or undeniable facts?
GAGAGAGAGA I just disliked my own face because I am unpretty. HOWEVER: I always like my GOOD videos however. No dislikes allowed where I come from. Don't be mean, dear the
No matter where Jeff drives to he makes sure that he turns left the same amount of times he turns right. Also, he drives forward to the place and in reverse when he returns home.
Hi there , I am a fan from South Africa, I came across your channel the other night, and watched the entire series. I have been lifting for 11 years now , and I’m currently 27 years of age. I have reached a plato for the last year or so. So I have just implemented some of your exercises into my training program. I really enjoyed your videos 🙏🏼
Great advice. I could do all the exercises with 10 lb dumbbells but could barely do 1 set of the *best* tricep exercise with 3 lb dumbbells. Thank you! Now I know how to work to maximize the strength of my triceps
@@superseiyanyou could say you'd be engaging the bicep on the negative perhaps, however the main force you're applying is downwards, not upwards for your bicep to be fully engaged.
@@superseiyanreverse curls don’t work your triceps, right? If you’re pushing the weight, your triceps are working. Pronation vs supination just change what muscles in the group are generating more force
7-8 years ago, I could go to the gym after work as much as I could. Now that the coronavirus has struck the world, I miss the gym. I had a lot of tools last time but not enough knowledge thus no improvement. Now that I learned a lot of things, today those tools got lessened, but I still work with what I still have like my home tools. Someday, I'll be able to make a full 180 degree change to my body, alright. Thanks Jeff for all these smarter ideas and help. God bless you, Sir.
I came across your video by accident. I used some of the almost best and best exercises in gym today - Wtf - it definitely made a huge difference. I actually felt the muscles that needs to work. I am impressed.
I really enjoy the kickbacks as something to do after you’ve fatigued cause you don’t go as heavy or as a warm up to really get that mind muscle connection so that you can get a better contraction on heavier exercises
Hey Jeff, Just wanted to say how much I appreciate your videos on this channel and your AthleanX programs. I really feel like following your programs and incorporating these habits/knowledge expressed in these videos has benefited me in a lot of ways, so I just wanted to say thank you even if you may not see this. I’ll keep the gains coming!
Well, this explains several of my past rotator cuff injuries. Knowing what not to do is clearly as important (possibly more important) as knowing what to do. Science crushes myth yet again.
@@dasppg9737 Believe it or not I once ended up with a double (not joking, both shoulders!) cuff injury because of "advice" from a doctor(no joke, an MD). When ppl give you advice just nod politely and then check it against what Jeff is saying.
Thank you! This explains why my shoulder has been killing since my tricep bench dips. Great to know what options I have based on the equipment available to me.
I am loving your best and worst exercise videos. I often explain to people why they shouldn't sleep on their stomach. I tell them that if they went to an orthopedic and they wanted to try and replicate a neck symptom they would rotate, extend and push down on your head. When you sleep on your stomach you are doing 2 out of 3 of those things. I like how you explain the reason why exercises are better or worse. Thank you, I wish I had access to these videos in my early lifting days. I could have saved my shoulder. Haha. Thank you for the content.
Thank you!! This was very helpful!! No gym membership, limited on how to stay in shape, but doing the right exercises/lifts instead of the wrong ones will be super helpful!!
Yay! I do it right already. This guy is an expert on this so I can workout and then go and study other things that greatly interest me! Thank you for teaching so well!
Love these videos. One of the best things I ever did in my life was bench dips with hands turned out. I always had shoulder issues with any dip but once I turned them out the pain went away and gains came.
And my favorite Tricep exercise ended up being the number 1 on your list, the Laying Tricep Extension! 🤯🔥 glad to see I havnt been wasting my time with that lift! 🤟🏽
This is greatly appreciated as I am trying to put together a fitness program for myself and learning all of the issues with each exercise can save me from incurring injuries to current problem areas.
Yes one of the original old skool fitness RUclipsrs. All his peers (Hodgetwins, Elliot, Mike Chung etc) have mostly disappeared or gone off tangent. No wonder he’s got 13mn subs
@@nomnomyourmom No. I'm surprised my comments triggered you so much. I already found a vid for you that touched on my point. It's not that important for me to find the exact video for you to prove my point. It is there for you to find if it interests you. Jeff has at least a few vids covering elbow joint issues for you to look through, and the vid I'm referring to is years old. Jeff is great, but he's made some contradicting or repetitive vids sometimes and it is very evident. Wasn't trying to bash him for it. But it clearly hit you hard.
@@mckricks1 1. That video doesn't touch your point in any way, you think listing the name is enough? List the timestamp then we'll talk. 2. Unicorns are real because I say so, it's not my responsibility to find them, it's yours. What a weak attempt of using "shifting the burden of proof" card. Try better.
I've been lifting for 60 years (I'm 70) and the exercise that I've always gotten the most growth from is the one arm standing cable pushdown with overhand grip. I start with strict form then work into cheat mode using the other arm for assist, I bring the arm behind the body at movements end, forcing a hard cramping contraction on the tricep.
Hello jeff, please make a video on how to make muscles proportion accurate. Actually left side of my body is quite bulky than right side. I am having almost half a inch of difference in my arms. Left side tricep and quad looks more developed than right and right side bicep and hamstring looks more developed than left (yet right on is less bulky). I don't know what to do. but these things are not noticeable to others but worries me a bit.
I was rotated to right, resulting in a more developed left core (2 abs in left side + serratus anterior and only one ab in right side + fat only in right back oblique).
@@CoNSu_11 Well, I don't have abs visible so I can't tell about that. But I wanna ask that if you have the same problem on arms and legs. my left upper chest is more developed than right. Have you found a way to correct these?
I don't have developed arms, but my lef arm was my strong arm (I'm right handed) and my right arm was more internally rotated. And I have a bigger saddle bag in left leg than in right side. But more fat stored under my right cheek in right leg back. And, as result of the rotated pelvis my left rib cage were visible more prominent when contracting abs.
I must say, I really respect this man. So many fakes out there just stringing you along with their bs, never actually giving you any information or help just referring you to some pay-walled website. Jeff over here really just wants to ensure that people do things properly and avoid injury, have learned so much here about good form and technique - which is far more important than how much weight you lift. Thanks Jeff!
I really like how I can do most of these at home without a lot of equipment! Bought a pullup bar and thera bands recently, it's actually quite easy to set them up in a way that allows for good triceps exercises
Several, Safer exercise dealing with the EZ bar instead of a DB, avoids awkward more unstable lower position and provides recruitment of the long triceps from the start.
New to working out and my routine had overhead triceps extensions, and I couldn't for the life of me get my triceps to activate during that exercise. I just tried the dumbbell kickback and it's hitting those triceps so perfectly! Thanks!
After years of rehab for severe shoulder tendonopathy I have started doing lying triceps extensions with only 10 kg on the bar for high reps, in only a month the increase in size has been amazing, very noticeable size gains in no time at all.
@@JD-rv7sf how do they diagnose this condition? I have pain in my supraspinatus maybe it's the same illness like you have. I did ultrasound and they say everything is ok
@@godlikeexcellence1201 I you like working out. It's wise to ease up for a bit and get your shoulder sorted. You don't want it getting severe and chronic. Maybe see a physio.
I'm shocked at the difference the rocking movement made to the old pushdown! i had to reduce from 7 to only 3 plates the first try, it made that much of a difference for me. once again this proves it's not just about the weight.
@athlean-x When you're doing skull crushers try to avoid bowing out your elbows like that. Keep them parallel in order to target the triceps. Bowing typically happens when the weight is too heavy so your form becomes compromised. Try going down a few pounds.
There are no skull crushers in this video, Nimrod. If you mistook lying triceps extentions for skull crushers then you have no business talking exercise science.
@Roy Batty You need to keep upper arms a bit forward to keep the tension, if the upper arms are complete vertical, it takes the tension off at the top and you can keep it like this for a very long time Watch "How NOT to Get Big Triceps (SKULLCRUSHERS!!)"
when you make a diamond with your palms, turn them inwards i.e. the fingers of both hands facing each other (as much as is possible without discomfort). That targets the lateral heads more so than the long head.
After I get my rotator cuff and capsule reconstructed & rehabbed I will SLOWLY apply these principles to my arms (saw your biceps one too) to build back better. I’m 57 years young and will be ready to go!!
I'm sorry I missed your appearance on TV Jeff! Congrats on that! Well deserved and I will repeat what I've often said here, my advice is to listen to this fellow!!! I'm 49 and in the best shape of my life and my discovery of this channel has contributed more than I can explain to my gains. I don't do exactly the same things as Jeff demonstrates but the things I have found here have done nothing but improved my workouts and kept me safe and injury free.
This is gold, thank you for sharing your knowledge and putting such hard work into doing so. Not enough fitness instructors touch on the safety aspects!
This worst-to-best series is great!! I was looking actually, due to my limited available time to be in the gym, for a way to make My workouts more effective!! Thank you all the way, Jeff
As always, thanks for the info Jeff. I adapted a high mounted strength band application and it burned acetylene!. Arms in the band, palms up, step back as you straighten the arms only bend forward as you push past your body. There is also force pulling the arms to the center resulting in extra activity pushing apart behind the body which gives that extra kick. Wouldn't have thought of it if not for you sir
Love this series! Such a great help weeding out the bad exercises and which ones to focus more on. Hopefully we see more as well like Biceps and maybe some back and shoulder ones.
Looks like I've been doing bench dips correctly this whole time! Didn't like them with the hands forward and pointing them back made them feel much better both on my triceps and on my shoulders
Have an unfinished basement with concrete floors & walls. Perfect for my gym. NO DUMBBELLS except for benching! I have a cheep power rack close to one wall and overhead joists, also hammer drilled "eye bolts"positioned various spots on the floor. Here is why. With an adjustable incline bench just in front of the power rack i can get any spine alignment. Have "JUMP-STRETCH BANDS" all over from any direction i need with ca-bringers on each band, and padded handles with snap hooks. WITH BANDS EACH ARM CAN TWIST TO VERY BENEFICIAL MOVEMENTS WITHIN ANY GIVEN PATH MOVEMENT. Much beater in every way possible. Seated incline bench triceps extensions especially put the WOW in this with with a twisting counter clockwise at the bottom of the extension( super sharp triceps horseshoe ). USE "MICRO-MINIS" BANDS. These are called 10 pound bands, but only exert 6 pounds resistance until stretched past 70 inches. Since all my bands have quick attach hooks i can add more resistance in seconds to the handles.
I like those rocking pushdowns, had not seen them before, and they're ideal for a home "gym" with only bands. Just did them, and I used your suggested (from another video) underhand grip. The intensity was great! Thank you.
Jeff, I hope your team still reads the comments under this video… About the Kickback. As far as I understand the main difference from other tricep exorcises, is that here the elbow is behind the body. Correct? I love to do this exercise with a cable setup. For me it feels that I can better contract my triceps like this. But here comes the question and the discussion with my training partner: I prefer to do the cable kickback with the cable on shoulder hight, me standing (almost) straight up, with my elbow behind my body. This way I can more easy focus on maximum contraction. I don’t see the point to bent over en have the cable low. The position and movement of my arm relative to my body seems the same for me. My training partner says I’m stupid. I can’t be right since you see this nowhere on youtube… I hope you can help us out with this discussion. Greets! Steef from the Netherlands
Fantastic series! For the lazy out there I'd be curious about a worst/best "full body exercise" where we have the best exercises to cover as many muscles as possible (maybe a bottom video and an up video)? I work out regularly but not motivated enough to seek to master 1 exercise per muscle group. If there are others like me out there it could be interesting videos!
![Felix "Unfair" | [Stray Kids : SKZ-PLAYER]](http://i.ytimg.com/vi/Oswujxm2Ag0/mqdefault.jpg)
If you found these rankings helpful then you are DEFINITELY going to want to see how I ranked shoulder exercises so that you NEVER mess up your exercise selections - ruclips.net/video/tZafawk3arc/видео.html
Hi
Don't know if someone will read this, but every time I do the exercises that require to do something overhead with weights my lower back gets seriously injured, sometimes even rotating vertebrae out of their natural position, making it impossible to exercise or hold my back straight after. I know because I tried it multiple times to try and not do anything with my back while doing the exercise. So, even though they are ranked best and almost best here, maybe there is some extra information that can be given there to make it possible to do that without being a back breaker? Thanks in advance!
Hi Jeff
I have huge respect for your channel, which I’ve been following for about 8 years now. That being said, after watching this video, I need to adress the elephant in the room…
If the bench dip (a.k.a rotator cuff ripper ) gets your big red x ( which i fully agree with, after messing up my shoulder with it a few years back ) imagine my shock, when I got one of your programs and saw that you want me to do this thing every week for a month straight in your „mobilization phase”. Are you planning to update the program with an alternative push drill ? Personally I will go for supported tricep dips maybe ?
Stay strong Jeff
@@marekpadlewski4401 Hi Marek! Thanks for the question since it illustrates perhaps more clarification is needed than I included in the video? The bench dip is absolutely an exercise that can be performed safely WITH the modification of hand placement shown both here in this video and in the program you are referencing. If however, you still prefer a different exercise, then by all means switching to something that doesn't seem to bother your shoulder is the best long term action you can take. Hope this makes sense!
At q
When Jeff had a question in school he raised both hands to prevent muscle imbalances
😆😆😆
he also wipes his butt with both hands for the same reason
@@igoresque that was going to be my next comment😔
lol
@@igoresque loll
Jeff kicks the football with both feet to avoid muscle imbalances.
😂😂😂😂
Falls and gets hurt
Hahaha
😑
Lol, this made me laugh!
Everyone in these videos tells the same joke
For the Athlean X homies
Worst
standing dumbbell powerbomb 1:23
Cross face Tricep extension 2:02
Bench dip 2:48
Better
Rope push away 3:48
tricep pushdown 4:35
diamond cutter push up 5:25
Better Still
cobra push up 6:38
Reverse grip push down 7:43
Overhead rope extension 8:38
JM press 9:25
Almost Best
Dumbbell kickback 10:32
Incline Dumbbell Powerbomb 11:42
Rocking Push Down 12:31
Weighted Upright Dip 13:23
Close Grip bench press 14:07
Best
Lying Tricep Extension 14:38
thank you for this!!
Thanks!
Good looking out bro👍
Thanks for finishing it off.
Legend
When Jeff is off camera, he actually walks using all 4 of his limbs to avoid muscle imbalances.
haahahaaha This one is so good and yet no replied to Appreciate this dude's joke
eat da bananas
Who is crazy enough to actually think humans are animals, or have even been animals😂😂
@@tommymack3210 humans are animals 🤡
Hahahahahahahhahahah
after this video ends, Jeff's gonna say everything again on reverse to avoid vocal muscle imbalances
🤣🤣🤣🤣🤣🤣🤣
😂😂😂😂🤣🤣😂
🤣🤣🤣🙏
😂😂😂😂😂
Hahahahhahaha
When Jeff winks, he closes both the eyes to avoid muscle imbalance.
😂😂😂
Double winker
that craked me up
Then jeff would just do ten winks on one eye, then 10 winks on the other
Jeff wakes up his alarm clock every morning.
*with both hands to prevent muscle imbalances*
@@aishikmukherjee06 🐬
@@aishikmukherjee06 no he has voice activation on it so he gets gains in his voice every morning
I'mm going to have to steal that one
@@cvmgaming568 😂😂😂😂
Loving the series. With so many exercises and variations these days, this really helps to weed out the inferior ones.
There's really no such thing as an inferior exersize since everything has a purpose, just certain ones are impossible for noobs to do correctly so they get a bad rep
@@germanrud9904 nah, the standing dbell powerbomb is fucking useless and even dangerous. Life is too short to waste on stupid exercises especially when there are free benches in the gym waiting for skullcrushers.
@@germanrud9904 yup I used to do only the exercises recommended by Jeff 3 years back now I experiment with almost all exercises and getting bigger gainz
@@germanrud9904 if you dont believe in inferior exercises then you should watch v shred
Except my man Jeff put triceps kickbacks that are practically useless for growth at the very top of the exercise selection lol
"If you can bang out thirty or forty diamond-cutter push-ups..."
No worries, Jeff!
meanwhile I can't even do a singl push up
Also keep that body fat at 10% . Year round!
@@ericmacrae6871 y
@@tangetaier1783 i need to loose weight i am currently at 380 lbs was 400 lbs back in march
5:50
Thank you for explaining not only "what", but all the "whys" as well. Whenever I run into a problem with a particular workout not working out for me, I know where to look for help. I really appreciate this "worst to best" cycle. Thank you, Jeff. In 5 weeks I will start your AX-2 program, as soon as I finish a round of what I'm currently doing - I am looking forward to it very much.
Yeah. That resonates strongly with me. I always felt strongly about the statement that "Why is more important than what". Always be a critical thinker and seek the reasons why. That's how I'm going to bring up my children. No blind obedience, no "because I said so". Think about what you're doing and why you're doing it...or why you should or shouldn't do sth.
Fully agree.. If you want a why then this is the place to be. I will also vouch for 'Buff dudes' if you want a quick video on how to perform an exercise and 'Mike Thurston' who is brilliant
*NOTIFICATION SQUAD GIVEAWAY* - It’s back!! Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached!
giveaway.athleanx.com/ytg/triceps-exercises-ranked
If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
Bruh, no one has ever gotten these. Come on now lol
@@novaday8813 bro
@@novaday8813 I just won, not lying, granted it the comment was only up for 5 seconds when I clicked on the link
@@novaday8813 i have actually twice its the same program unfortunately but good one actually anabolix its a 4 week program
I won!!
A quote that really resonated with me is that “the triceps can’t read the number on the side of the dumbbell”. This is really important when understanding the mind-muscle connection. I wish I learned this earlier!
You mean I need to read the number out loud for my triceps?
@@Trias805 you need to ego lift to impress others is what it means.. 🤦🏻♂️
Hahahaah
@@dallashellmich1487 exactly, muscles only grow if someone sees you working out.
Agree 100%! This quote is a single wisdom nugget which Jeff’s videos are loaded with.
5:33 diamond push-ups
6:36 Cobra push-ups
9:25 JM press
10:32 DB kickback
11:46 incline DB power bombs
13:23 weighted upright dip
14:07 close grip bench press
14:37 lying tricep extension DB
Thanks Jeff You rock!!
🇵🇪
Soo... it's actually ranked worst to best then. Guess he's still not picky enough about imbalance.
@@JD_tcb you clearly didnt listen to the video then did you.
@@JD_tcb 1:15
🙏🙏🙏🙏
Even Jeff's underpants are ripped.
I was looking for this comment😂😂
omg 😂
@@imsljr420 Don't make me ruin that butt, Chris.
Lol
@@imsljr420 we just cannot unsee it.
1:18 Standing DB Powerbombs
1:59 Lying Crossface Extensions
2:47 Bench Dips
3:46 Rope Pushaways
4:40 Basic Triceps Pushdowns
5:23 Diamond Cutter Pushups
6:36 Cobra Pushups
7:40 Reverse Grip Triceps Pushdowns
8:35 Overhead Rope Extensions
9:24 JM Press
10:33 Triceps Kickbacks
11:41 DB Incline Power Bombs
12:30 Rocking Pushdowns
13:21 Weighted Upright Dips
14:06 Close Grip Bench Press
14:35 Lying Triceps Extensions
Thank you!
Thanks
Thank you
Bruh you're a legend fr
@@Gigganigga23 lol :))
When Jeff answer a question wrongly in history class, history changes
Bruh 🤣
HAHAHAHA
lol
lmfao
This one wins! 😂🤣
If Jeff broke his one leg by accident he breaks his second leg by means to avoid muscle imbalance
Bold of you to assume Jeff makes accidents
@@gameygamerson2204 well he hurt his leg
Well what about his third leg?
@@smashb3766 yes, his third leg will compensate..
@@smashb3766 hahahah genius
Diamond cutter push up 5:25
JM press 9:25
Dumbell kickback 10:32
Close Grip bench press 14:07
Lying Tricep Extension 14:38
People have been getting top level advice for free from this guy and still will find a way to complain
That must be because he talks on a college level, while they stagnate in kindergarten. I really appreciate his demonstrations, and the way he explains it. Sometimes it pays to know the "why", and all the "because".
I say thanks to athlean x by buying his XLR-8 protein shake
Well said mate 👍
It's not for free. People are spending their time watching ads, which floods a shitload of money into Jeff's bank account. Just because people aren't paying directly doesn't mean it's for free.
this or complain about his program's price or that he advertises his products lol
Love how the free weight exercises rank at the top. No fancy equipment just the way I like to train, gives better free range of motion and builds great strength.
I completely agree
I’m a Huge Fan Jeff. I wish the whole world would take the time to listen to the wholistic approach you have and the level of detail that you provide. I often find myself correct poor habits and form after listening to you explain and demonstrate. It is an absolute blessing to watch your content. Thank You!
I say the same things about Jesus Christ lol ✝️
@@eugenenunn4900 HAHAH
Wow, this video is so amazing! More BEST TO WORST for different muscle groups, please! And that TV is awesome!
Cross Face Tricep Extension
Timestamp: 00:02:01
Ranking: Avoid due to internal shoulder rotation and impingement risk. Explore other effective tricep exercises.
Standing Dumbbell Powerbomb (Overhead Dumbbell Extension)
Timestamp: 00:01:22
Ranking: Not recommended due to awkward shoulder position and risk of hitting the head on every repetition. Better alternatives are available.
Bench Dip (Rotator Cuff Ripper)
Timestamp: 00:03:32
Ranking: Vulnerable shoulder position may strain the anterior shoulder capsule. Consider modifications for improved safety.
Rope Push Away (Tricep Push Away)
Timestamp: 00:06:31
Ranking: Limited tension and reliance on momentum. Activates lats and core.
Reverse Grip Push Down
Timestamp: 00:08:29
Ranking: Better long head activation and more effective elbow extension. Pay attention to hand positioning.
Overhead Rope Extension
Timestamp: 00:09:19
Ranking: Optimized for triceps, minimizes chest involvement, and wrist-friendly.
JM Press (Skull Crusher + Close-Gripped Bench Press)
Timestamp: 00:10:13
Ranking: Combines two effective exercises, allows for heavier weights with momentum, and reduces elbow strain with a neutral grip.
Lying Tricep Extension
Timestamp: 00:14:36
Ranking: Fully contracts all tricep heads. Overload using dumbbells or an easy bar. Excellent for tricep development.
Really like this format, makes the content more amusing and easier to consume, great job!
Thank you for doing what you do, Jeff. You have helped me reshape my life for the better, and I can't tell you how much I appreciate it.
Please continue this ranked series! It's so informative and made me realise a few things I was doing wrong. Happy to know I was doing quite a few exercises high on the list, but the modifications can make my sessions better. Thanks for the content :)
Dont listen to him this is bs
@@alfredusmagnuscare to elaborate?
Been training for 30+ years and I'm still learning. Thank you for sharing your knowledge.
Training for 30 year n still looking for advice.. u doin something wrong,
I'm 6 years in and already know Jeff talks lot off bullocks
9:21 JM Press with neutral grip.
10:33 Dumbell kickback behind the body
11:40 Inclined Power Bomb
Now we need the best biceps and shoulder exercise. Just want to do some that covers the most but gives the best. At 60, I am doing a complete body workout three days a week but don't want to be there for more than 45 minutes.
Deadlift, Squat, Bench, Military Press, Pullup, Some sort of Rowing (e.g. Bent over Row)
Thats all you need.
@@florianw.560 the military press is underrated. I dont see many people do it at the gym.
"you've got more information to 'arm' yourself"
go off king
Underrated comment
I’ve been doing bench dips pretty regularly but the wrong way. I love the exercise itself and I’m so glad I can continue to do it now but with better execution. Thanks for the expertise Jeff!
Changing my routine thanks again. Really appreciate and honor your diligence on the science and understanding. Stay strong brothers and sisters. 💪🏾
When Jeff breaks these exercises down like a science and maths teacher rolled up into one. You know you have to pay very close attention...facts or undeniable facts?
GAGAGAGAGA I just disliked my own face because I am unpretty. HOWEVER: I always like my GOOD videos however. No dislikes allowed where I come from. Don't be mean, dear the
@Violett Fem no that guy's a nut, he's a funny German RUclipsr
@Violett Fem I completely agree with you!
@@aprayingatheist2378 funny?
@Violett Fem Judging by his post today i fear the worst 😉
No matter where Jeff drives to he makes sure that he turns left the same amount of times he turns right. Also, he drives forward to the place and in reverse when he returns home.
Fuckin golden
😂😂😂😂😂😂😂😂
Hi there , I am a fan from South Africa, I came across your channel the other night, and watched the entire series. I have been lifting for 11 years now , and I’m currently 27 years of age. I have reached a plato for the last year or so. So I have just implemented some of your exercises into my training program. I really enjoyed your videos 🙏🏼
Great advice. I could do all the exercises with 10 lb dumbbells but could barely do 1 set of the *best* tricep exercise with 3 lb dumbbells. Thank you! Now I know how to work to maximize the strength of my triceps
How does the reverse tricep push down not end up doing biceps instead? Seems like a bicep curl
@@superseiyanyou could say you'd be engaging the bicep on the negative perhaps, however the main force you're applying is downwards, not upwards for your bicep to be fully engaged.
@@superseiyanreverse curls don’t work your triceps, right? If you’re pushing the weight, your triceps are working. Pronation vs supination just change what muscles in the group are generating more force
7-8 years ago, I could go to the gym after work as much as I could. Now that the coronavirus has struck the world, I miss the gym. I had a lot of tools last time but not enough knowledge thus no improvement. Now that I learned a lot of things, today those tools got lessened, but I still work with what I still have like my home tools. Someday, I'll be able to make a full 180 degree change to my body, alright. Thanks Jeff for all these smarter ideas and help. God bless you, Sir.
Keep it up buddy! You can do it!
This has to be the best triceps video I've ever seen. Thank you Jeff you're the GOAT 🐐
I think this series should be called, “Jeff the Ref.”!
ruclips.net/video/J-6YPSTua6Q/видео.html
I agree Completely 💯
I second that
Thank you so much Jeff❤please do another worst to best for biceps and other muscle groups 💪🏻
I came across your video by accident. I used some of the almost best and best exercises in gym today - Wtf - it definitely made a huge difference. I actually felt the muscles that needs to work. I am impressed.
I really enjoy the kickbacks as something to do after you’ve fatigued cause you don’t go as heavy or as a warm up to really get that mind muscle connection so that you can get a better contraction on heavier exercises
Same kickbacks are the best
Hey Jeff,
Just wanted to say how much I appreciate your videos on this channel and your AthleanX programs. I really feel like following your programs and incorporating these habits/knowledge expressed in these videos has benefited me in a lot of ways, so I just wanted to say thank you even if you may not see this. I’ll keep the gains coming!
Well, this explains several of my past rotator cuff injuries. Knowing what not to do is clearly as important (possibly more important) as knowing what to do. Science crushes myth yet again.
Currently have rotator cuff injury due to one of the first exercises he mentioned to not do
@@dasppg9737 Believe it or not I once ended up with a double (not joking, both shoulders!) cuff injury because of "advice" from a doctor(no joke, an MD). When ppl give you advice just nod politely and then check it against what Jeff is saying.
Thank you! This explains why my shoulder has been killing since my tricep bench dips. Great to know what options I have based on the equipment available to me.
This series of ranked exercises has significantly changed the growth of my muscles and the strength of my stabilizers
This series is absolutely amazing, thank you Jeff!
What is the best exercise for triceps that we can do at home? Dumbbell kickback! Thank you!!
I think tricep lying exyensions are doable at home too.
I am loving your best and worst exercise videos. I often explain to people why they shouldn't sleep on their stomach. I tell them that if they went to an orthopedic and they wanted to try and replicate a neck symptom they would rotate, extend and push down on your head. When you sleep on your stomach you are doing 2 out of 3 of those things. I like how you explain the reason why exercises are better or worse. Thank you, I wish I had access to these videos in my early lifting days. I could have saved my shoulder. Haha. Thank you for the content.
Thank you!! This was very helpful!! No gym membership, limited on how to stay in shape, but doing the right exercises/lifts instead of the wrong ones will be super helpful!!
Yay! I do it right already. This guy is an expert on this so I can workout and then go and study other things that greatly interest me! Thank you for teaching so well!
Love these videos. One of the best things I ever did in my life was bench dips with hands turned out. I always had shoulder issues with any dip but once I turned them out the pain went away and gains came.
Awesome man!
When Jeff does a push-up, he doesn't push himself up. He pushes the earth down.
I felt a difference immediately after trying your ranked series. The focus on the specific muscles is crazy.
And my favorite Tricep exercise ended up being the number 1 on your list, the Laying Tricep Extension! 🤯🔥 glad to see I havnt been wasting my time with that lift! 🤟🏽
This is greatly appreciated as I am trying to put together a fitness program for myself and learning all of the issues with each exercise can save me from incurring injuries to current problem areas.
You should name your program Alba Castellacciolean X
Can’t believe Jeff still cranking out new and great content this many years later
Yes one of the original old skool fitness RUclipsrs. All his peers (Hodgetwins, Elliot, Mike Chung etc) have mostly disappeared or gone off tangent.
No wonder he’s got 13mn subs
@@johntrolle8935 I feel like some of his videos are contradicting advice in previous ones sometimes, for the sake of content
@@mckricks1 I feel like you're making stuff up, for the sake of whatever makes you sleep better.
@@nomnomyourmom No. I'm surprised my comments triggered you so much. I already found a vid for you that touched on my point. It's not that important for me to find the exact video for you to prove my point. It is there for you to find if it interests you. Jeff has at least a few vids covering elbow joint issues for you to look through, and the vid I'm referring to is years old. Jeff is great, but he's made some contradicting or repetitive vids sometimes and it is very evident. Wasn't trying to bash him for it. But it clearly hit you hard.
@@mckricks1
1. That video doesn't touch your point in any way, you think listing the name is enough? List the timestamp then we'll talk.
2. Unicorns are real because I say so, it's not my responsibility to find them, it's yours.
What a weak attempt of using "shifting the burden of proof" card. Try better.
I've been lifting for 60 years (I'm 70) and the exercise that I've always gotten the most growth from is the one arm standing cable pushdown with overhand grip. I start with strict form then work into cheat mode using the other arm for assist, I bring the arm behind the body at movements end, forcing a hard cramping contraction on the tricep.
Thanks for the advice, I’m going to try this variation too.
Im 12 and i done the same and it dubbled my bicep size within a week
@@Luhadyn4kt you in the gym at 12? fair play
@@Ljthemvp thanks
One of my favorites that I do every other day although I also like it with the underhand grip as well
Hello jeff, please make a video on how to make muscles proportion accurate. Actually left side of my body is quite bulky than right side. I am having almost half a inch of difference in my arms. Left side tricep and quad looks more developed than right and right side bicep and hamstring looks more developed than left (yet right on is less bulky). I don't know what to do.
but these things are not noticeable to others but worries me a bit.
I was rotated to right, resulting in a more developed left core (2 abs in left side + serratus anterior and only one ab in right side + fat only in right back oblique).
@@CoNSu_11 Well, I don't have abs visible so I can't tell about that.
But I wanna ask that if you have the same problem on arms and legs. my left upper chest is more developed than right.
Have you found a way to correct these?
I don't have developed arms, but my lef arm was my strong arm (I'm right handed) and my right arm was more internally rotated.
And I have a bigger saddle bag in left leg than in right side. But more fat stored under my right cheek in right leg back.
And, as result of the rotated pelvis my left rib cage were visible more prominent when contracting abs.
I must say, I really respect this man. So many fakes out there just stringing you along with their bs, never actually giving you any information or help just referring you to some pay-walled website.
Jeff over here really just wants to ensure that people do things properly and avoid injury, have learned so much here about good form and technique - which is far more important than how much weight you lift.
Thanks Jeff!
These best to worst are the best series on the internet... keeping notes of these help me to do the best ones always.
I really like how I can do most of these at home without a lot of equipment! Bought a pullup bar and thera bands recently, it's actually quite easy to set them up in a way that allows for good triceps exercises
What are the benefits of the lying triceps extension compared to the incline dB powerbombs?
Several, Safer exercise dealing with the EZ bar instead of a DB, avoids awkward more unstable lower position and provides recruitment of the long triceps from the start.
Quality as always, Jeff. Thank you so much! Appreciate it a lot my man 😀💪
Love how safety is always priority. I have horrible shoulders and this helps keep them safe
New to working out and my routine had overhead triceps extensions, and I couldn't for the life of me get my triceps to activate during that exercise. I just tried the dumbbell kickback and it's hitting those triceps so perfectly! Thanks!
After years of rehab for severe shoulder tendonopathy I have started doing lying triceps extensions with only 10 kg on the bar for high reps, in only a month the increase in size has been amazing, very noticeable size gains in no time at all.
We’re you able to fix your rotator cuff though?
@@godlikeexcellence1201 its getting better slowly
@@JD-rv7sf how do they diagnose this condition? I have pain in my supraspinatus maybe it's the same illness like you have. I did ultrasound and they say everything is ok
@@godlikeexcellence1201 mri is more accurate. But a physio can assess you too.
@@godlikeexcellence1201 I you like working out. It's wise to ease up for a bit and get your shoulder sorted. You don't want it getting severe and chronic. Maybe see a physio.
These best-to-worsts are the best instructional videos I have seen. Well done; keep it up, Jeff.
No notification squad giveaway ???
Anyway, thanks a lot Jeff, you're the trainer with the most "students" learning from you ! 😉👍
Sort by newest comment and scroll to bottom. It wasn't pinned this time around.
@@1dgram Ok thanks, but i didn't find it :(
Can’t wait to show you some new ones soon 🎯
I'm shocked at the difference the rocking movement made to the old pushdown! i had to reduce from 7 to only 3 plates the first try, it made that much of a difference for me. once again this proves it's not just about the weight.
I don't know if you have covered this yet, but I would be interested to see this series continue with forearm exercises.
I can’t believe John Meadows died. This channel and John is all I follow. Be nice to see Jeff pay tribute to him.
he did on ig.
I read as ' Shawn Mendes' for some reason
But :(
On ig Jeff made a post where he mentioned John meadows passing
We lost one of the the Great ones. Rest in Power John.
You’re the best Jeff I’ve learned so much while watching your channel
This is if not the best video out there regarding tricep exercises
@athlean-x When you're doing skull crushers try to avoid bowing out your elbows like that. Keep them parallel in order to target the triceps. Bowing typically happens when the weight is too heavy so your form becomes compromised. Try going down a few pounds.
There are no skull crushers in this video, Nimrod. If you mistook lying triceps extentions for skull crushers then you have no business talking exercise science.
@@CanaleAV Asshat, skull crushers is a universally accept gym term for lying tricep extensions.
@@CanaleAV It's actually the same exercise man
@Roy Batty
You need to keep upper arms a bit forward to keep the tension, if the upper arms are complete vertical, it takes the tension off at the top and you can keep it like this for a very long time
Watch "How NOT to Get Big Triceps (SKULLCRUSHERS!!)"
The "rotator cuff ripper" ohh I love you Jeff!!! 😆💜 Skull crushers have always been my favorite tricep exercise :p
Cobra Push-ups 6:37
JM Press 9:26
DB Kick Back 10:34
Incline DB PowerBombs 11:48
Close Grip Bench Press 14:08
Lying Tricep Extension 14:43
Hey Jeff, this question is for your next ax Jeff video. How do I build huge lateral head triceps like Chris Hemsworth?
tren
when you make a diamond with your palms, turn them inwards i.e. the fingers of both hands facing each other (as much as is possible without discomfort). That targets the lateral heads more so than the long head.
Steroids
Glad I found this. See some things Im going to try and stop doing. Was informative and fun to watch. Great video
After I get my rotator cuff and capsule reconstructed & rehabbed I will SLOWLY apply these principles to my arms (saw your biceps one too) to build back better. I’m 57 years young and will be ready to go!!
I'm sorry I missed your appearance on TV Jeff! Congrats on that! Well deserved and I will repeat what I've often said here, my advice is to listen to this fellow!!! I'm 49 and in the best shape of my life and my discovery of this channel has contributed more than I can explain to my gains. I don't do exactly the same things as Jeff demonstrates but the things I have found here have done nothing but improved my workouts and kept me safe and injury free.
This is gold, thank you for sharing your knowledge and putting such hard work into doing so. Not enough fitness instructors touch on the safety aspects!
I like weighted bar dips and ring triceps extension.. yeah, calisthenics.
This worst-to-best series is great!! I was looking actually, due to my limited available time to be in the gym, for a way to make My workouts more effective!! Thank you all the way, Jeff
Legend Thanks Brother ❤
As always, thanks for the info Jeff. I adapted a high mounted strength band application and it burned acetylene!. Arms in the band, palms up, step back as you straighten the arms only bend forward as you push past your body. There is also force pulling the arms to the center resulting in extra activity pushing apart behind the body which gives that extra kick.
Wouldn't have thought of it if not for you sir
Love this series! Such a great help weeding out the bad exercises and which ones to focus more on. Hopefully we see more as well like Biceps and maybe some back and shoulder ones.
Looks like I've been doing bench dips correctly this whole time! Didn't like them with the hands forward and pointing them back made them feel much better both on my triceps and on my shoulders
Have an unfinished basement with concrete floors & walls. Perfect for my gym. NO DUMBBELLS except for benching! I have a cheep power rack close to one wall and
overhead joists, also hammer drilled "eye bolts"positioned various spots on the floor.
Here is why. With an adjustable incline bench just in front of the power rack i can get
any spine alignment. Have "JUMP-STRETCH BANDS" all over from any direction i need
with ca-bringers on each band, and padded handles with snap hooks.
WITH BANDS EACH ARM CAN TWIST TO VERY BENEFICIAL MOVEMENTS WITHIN
ANY GIVEN PATH MOVEMENT. Much beater in every way possible. Seated incline bench
triceps extensions especially put the WOW in this with with a twisting counter clockwise at
the bottom of the extension( super sharp triceps horseshoe ). USE "MICRO-MINIS"
BANDS. These are called 10 pound bands, but only exert 6 pounds resistance until stretched
past 70 inches. Since all my bands have quick attach hooks i can add more resistance in seconds to the handles.
Dear friends Jeff and Jessy, I'm Gerardo from Uruguay 🇺🇾, I can't stop learning from the videos. I got addicted to them. thank you.
I've always liked that analogy of jeffs. Muscles dont speak numbers they speak time under tention.
so I should maximize time under tension in my exercise?
I like those rocking pushdowns, had not seen them before, and they're ideal for a home "gym" with only bands. Just did them, and I used your suggested (from another video) underhand grip. The intensity was great! Thank you.
Ive never been this quick to click on an athleanx video
Same here Bro 🤣
Jeff, I hope your team still reads the comments under this video…
About the Kickback. As far as I understand the main difference from other tricep exorcises, is that here the elbow is behind the body. Correct? I love to do this exercise with a cable setup. For me it feels that I can better contract my triceps like this.
But here comes the question and the discussion with my training partner:
I prefer to do the cable kickback with the cable on shoulder hight, me standing (almost) straight up, with my elbow behind my body. This way I can more easy focus on maximum contraction.
I don’t see the point to bent over en have the cable low. The position and movement of my arm relative to my body seems the same for me.
My training partner says I’m stupid. I can’t be right since you see this nowhere on youtube…
I hope you can help us out with this discussion.
Greets! Steef from the Netherlands
Jeff, the type of guy to sleep on all angles of his face to prevent muscle imbalances
DONT MIND ME :)
6:51 - Cobra push up
9:30 - JM Press
10:36 - Triceps Kickbacks
11:48 - Incline DB Powerbombs
Fantastic series! For the lazy out there I'd be curious about a worst/best "full body exercise" where we have the best exercises to cover as many muscles as possible (maybe a bottom video and an up video)? I work out regularly but not motivated enough to seek to master 1 exercise per muscle group. If there are others like me out there it could be interesting videos!
Jeff winks with both eyes to prevent muscle imbalances 😌