Triceps Exercise Tier List (Simplified)
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- čas přidán 26. 01. 2024
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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!
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can you please do a calfs tier list
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.
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.
What about the tricep dip machine?
@@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
skull crusher is killing my wrists i tried closer and wider grips w ez bar
@@Jedilord882why do an inferior exercise when you can just do regular dips?
The most underrated fitness influencer
Fr
True
S tier
@@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💪👌😊⚡
@@sumarnoatika2904 I meant winny is s tier 😂 … but thanks for taking your time and sharing your insight 🙏🏻
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.
i do it sometimes when i want to switch things up a little bit, works great!
Agreed for sure the pump goes crazy
Yup.. me too.
which variartion did you prefer? dum or barbell and if barbell overhead or just to the skull?
@@juliannnnn2000 dumbbells & ez bar (lying & incline extensions), with the elbows overhead and slightly behind the body
Thank you for all of your videos, Winny. You're the man!
Love your videos, Winny! So joyful, so simple 😄
This channel is amazing. Keep up the great content!
I have been using your videos to design my workout plan. Keep them coming!
Thanks for all your tier list videos. All videos gives me great exercises idea. Thanks for your contents. Keep it up. ❤❤❤
Great video! Absolutely love this series
I was waiting for this video so much!!
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 :)
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
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.
if i were to be given a choice between a girlfriend and a dip bar, i would pick the dip bar everytime
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!!
That first line got me 😂
Crazyy man, checked on your channel again after a few months and 179k subs already!; congrats man, keep up the consistency 💪
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.
Been waiting for this one specifically!
HELL YEAHH, i love this channel and i've been binge watching all the videos since i found it
This video helped me grow my triceps thanks😊
These are the best workout videos that exist. Thank you.
Thank you for this brother 🙏🏼
Nice and informative series
I was literally thinking about how awesome it would be to see a tricepts tier list video, and behold, it dropped an hour later.
Great videos, really appreciated pal
these are great tips man
I WAS WAITNG FOR THIS BRO!
bro i love your videos really, thank u
This man inspires me.
Literally just checked your account 5 minutes ago, wondering when your next video will come out. Great content bro!
Been doing the cable cross body extensions since i saw sam sulek doing them and man, do I love them
I just love the content you make
I’ve been waitingggg, it’s finally hereeeeeee
Let’s go! Love this series!
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
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.
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!
It's not the best and optimal thing u can do honestly
@@memesimulator7405🤓
@@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?
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 👍
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!
You're my new fav yt channel big bro
I love these videos so much
in the right time thank you so much 👊🏻 🖤 🔥 🙏🏻
I needed this 4 hours ago winny
Been waiting for this, nothing better than hitting the gym and watching Winny video in the same day! ❤
I love these so much
I've been leaning forwards this whole time doing dips, thank you
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.
What other muscles do you need for your list
You should have wished for a million dollars 😂😂
don't base your whole workouts around someone else, everyone is different. do exercises that feel best for you, not for others.
making a workout plan based on tier list is peak stupidity
Did you finish it. Care to share?
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 ^^
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😂❤
I do Tricep Pushdowns with a straight bar, assisted dips with bands and Seated Cable Overhead Extensions
finaly triceps exercises! great video to watch to after workout meal
support from Poland keep it up
@trainerwinny bro I love your vids. You should do a hamstrings and glutes tier list!
Weighted dips and an overhead extension variation is all you need
I was waiting for this video.
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.
I am learning to understand the tier rating system but as usual, you explain everything perfectly
Its a good day when winny posts.
Awesome as allways
Behind the neck press has done the job for me perfectly!
I was just thinking about training my favourite muscle and then this video popped up in my notification!!
Great Video. I personally love to do straight bar Tricep Pushdowns, as it's my favorite exercise. My second is close grip bench
You tried vbar? Straight bar crushes my wrists, surprised to hear anyone actually uses a straight bar for pushdowns
@@monty2325 So many people at my gym use a straight bar
@@monty2325 nothing hurtts my wrists. straight bar pushdowns, barbell curls etc. all the common wrist complaint exercises. just genetics i bet
@@idk9637 lucky guy. You probably have no elbow pain with weighted dips either 😂
@@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.
Best fitness youtuber
I Love your videos bro, I'd love to see video about ABS Exercise Tierlist
Waiting for this one so Long
Thanks!
Thank you bro
Drawing and sounds are amazing
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
Pure quality
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!
Like if gay
You're right, dips are really S tier, I didn't understand the argument that for the exercise to be good it has to isolate more, if that were the case squats would be worse than leg extensions.
@@kill7387 Just like Mike Mentzer said: Think of the dips as the upper body squat
From what i remember since i last did the dips (the variation where i stand as upright as i can to target the triceps) i actually feel the tricep stretching, but i've heared that most people don't go that far because shoulder pain or something, but honestly, i don't find it painfull at all for the shoulder. And even the overhead tricep extension variations the only thing that i feel stretching is my elbow lmao. And yeah, i know my tricep is being stretched, but i barely feel it at all.
Nah, i dont feel anything from dips. It's definitely just either a preference or a different body type, but for me, skullcrushers, overhead cable extensions and tricep push downs hits my triceps the best.
Dip is the upper body squat
U don't know how much i fucking wait for triceps tier list
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.
YES FINALLY!!!!
I love the rope with tricep pushdowns. When at peak extenstion I like to pull the rope apart for a crazy squeeze. Feels Great.
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.
Weighted dips and ez bar overhead extensions are definitely the top two for me
Yea... i would say these are way too underrated....
bro uploaded this directly after my shoulder and arm day 😭😭
Great video. I'm quite limited on equipment, only having 2 dumbells right now, and most CZcams shorts show more of the less-effective exercises. Do you have any personal dumbell tricep reccomendations that are more effective?
thank you for your videos i’m a teenager beginner in the gym with skinny fat physique but i’m bulking and seen progress
Goated video
Man I fucking love this guy 😂😂
Triceps S Tier:
-Triceps pushdown variations (straight bar v-bar rope exc.)
-Single arm triceps pushdown
-Leaning/Upride overhead cable extension
-Single arm cable extension
-(Lying triceps extensions)
Thank you. You just made me unmemorize my old routine and completely f up my head
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.
Best channel
Could you rate glute exercises as well? Love your vids!
Dang bro. The lying crossover extension gives me legit isolation
Standings barbell overhead tricep extensions are my favorite personally
Pls do tier list for abs.:)
tnks men i loved
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.
Bro I searched for this video a week ago and wondered why he hadn't done triceps. Happy he has now
Common W for trainer winny
Dips and rope triceps pushdown is my go triceps exercise
An exercise I used to do is called the rolling triceps extension loved the movement and it targeted all heads of the triceps
keep doing this with all muscles! great videos! thanks a lot m8
Dips + diamond push ups is a massive combination. Awesome for calisthenics!!
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
rope kickbacks feel amazing to me, other than that very accurate list