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The Best Triceps Exercise for Mass (WINNER)

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Rating: 4.0; Vote: 1

If you could only do one triceps exercise for muscle mass, this video will show you which one. The best triceps exercise for mass is one that must meet quite a few criteria, most of all, be the most effective for helping you to add size to your triceps. The three exercises going head to head for the title of the winner of this iron face off are the lying triceps extension, triceps pushdown and the close grip bench press. We can start with the classic triceps pushdown exercise. This one can be done with either a rope or a straight bar. While it does allow you to load a lot of weight to the exercise for a good progressive overload option and it does take it easy on your elbow joints, it does have its drawbacks. First, it is a bit restrictive in terms of the versatility of the move. You can only do this with a cable machine or a band and doing it with the latter will alter the strength curve and is not optimal. Beyond that, the pushdown at no point in the range of motion places your arm up over your head to put your triceps long head on stretch. If you want to build your triceps as big as possible you need to appreciate the importance of developing the long head since it accounts for almost two thirds of the size of the triceps muscle. Finally, when done in a static position, the pushdown is limited in its ability to train your triceps throughout the strength curve with peak tension. Moving on, the close grip bench press is a better option because it has the versatility of allowing you to perform it with either dumbbells or a barbell (whichever you have access to. It also allows you to load up a lot of weights and progressively overload your triceps like the pushdown. The problem comes in when you consider that much of this tension is often off loaded to the chest and shoulders rather than the triceps. This is especially true if you do not lock out the elbows on every rep since this is where the tricep muscles work the most during this exercise. Once again, the arms never get to a position above the head during this close grip bench press limiting the amount of stretch that gets applied to the long head of the triceps and ultimately the amount of growth that you will see from this compared to other moves. This leads to the winner of this iron face off, the lying triceps extension. The versatility of the exercise is there since you can once again do this with either dumbbells or a barbell or even an ez curl bar. This movement is easier on the elbow joints since, if done properly, you finish with your arms angled back from vertical which places tension on the working muscle (the triceps) rather than a compressive force on the elbow joint. What is most crucial however is that fact that the lying dumbbell or barbell extension allows you to get a great stretch on the long head of the triceps in the bottom of each rep. You can even safely exaggerate the stretch a bit by reaching your arms back a bit more at the bottom and get the stretch reflex activation that can lead to a more powerful triceps contraction. Finally, peak tension occurs with peak contraction of the exercise making it an all around arm exercise powerhouse. For a complete program that features only the exercises that work while avoiding those that are inferior, be sure to head to and get the ATHLEAN-X Training System. Start training with the same workouts used by today-s top pro athletes who cannot afford to overlook anything in their training. Benefit from the same pro level coaching they do and watch as your gains skyrocket in just the next 90 days
Date: 2022-04-22

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Comments and reviews: 10

Steve
I can-t quite recall what exactly I was searching for when I came across one of your videos earlier today. I watched, and then noticed many others, so I watched a few more and will continue to view others! Your videos are insanely informative and extremely helpful, and you definitely have excellent communication skills and camera presence.
I-ve just recently started on my fitness journey and have a ways to go, I wish I would have many years ago before I hit my 40s-but better late than never!
In relation to this video-I just did the tricep workouts-and oh my god! By my last sets, only using 12 pounds, I couldn-t even get to 6, and full extension of my arm wasn-t possible, my tris were on fire! The low weight doesn-t bother me-like you mentioned in another video, the muscles don-t know what the number is on that barbell. Better to have quality form reps instead of struggling with higher weight just for the sake of saying I lifted x amount.
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Omar
The triceps extension or 'skull crusher' used to be my fav triceps excersize, untill recently i was not able to do it or benifit for it regularly due to pain in my elbow. Every time i try to push the weight from down up, i get this -crack- at the back of my elbow close to my triceps, it does not hurt after the excersize however, only during. This 'crack' feeling was present from the first time i started doing this excersize, but it wasnt a major issue back then, just recently it stopped me from doing the excersize from the struggle. I went to the doctor and the treatment did not help. I hope someone can respond i dont want to miss out on this exercise.
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Rishu
Bro its my third month doing gym. Plz suggest me some exercise tips for chest and abs and triceps and biceps. which shows some effect. Plz bro. Also tell me should I take whey protein. If yes then which one mass or lean. I m also little bit fast. I also sometimes could not take my good. Due to work.
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Carroll
The best tricep exercise is holding the dumbbell down by your side and twist inward which builds the outer head and twist outward which builds the inter head. this exercise takes all the weight off of your elbow joints and it-s easy and fast. no more sore elbows. you will see results fast.
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Jess
Ok. I don't know what kind of voodoo-Hoodoo you got going on, but I've been watching a Bunch of vids today from early 2017 to now and Dude.
YOU KEEP GETTING Y O U N G E R in Every episode! -Anyway, Thanks for everything you do. You're One of the Best things to happen to YT. Cheers!
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sport
I like doing the last one on a decline. Also great advice on keeping your elbow back. I do it that way and some guy at my gym was trying to correct me, and I was biting my tongue not telling him he didnt know what he was talking about.
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Mac
I just want to say thank you I-ve been watching your videos and applying tips and workouts you been doing and suggested and I feel a huge difference see a difference tho I-m not where I want to be I def see it coming with consistency --
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Danny
I don't know why but the barbell tricep extension still screw up my elbow up even with the form Jeff has shown. Getting the bar up just gets too painful after 5-6 reps when I try to go reasonably (for me) heavy.
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Milind
Can anyone help me with a question? I feel a lot more comfortable doing skull crushers (or tricep extensions) with cable. Is doing the movement with cable while lying on the bench less effective by any means?
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The
I-ve been searching an exercise up called tricep extensions with dumbbells but I can-t seem to see anyone having a uncomfortable neck am I the only one cause I feel like I-m working my neck more than my triceps
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