Worst Tricep Exercises

 

Triceps are both simple and complex. On the one hand, they have a basic job: to move your arms from contraction (bent) to extension (straight) via a hinge joint. On the other hand, their anatomy is deceptively intricate. They’re made up of three heads, two of which are similar and one of which goes its own way with a completely different attachment. So, no single exercise does a great job of working all three. But what does the best job of hitting each head? And what doesn’t do a particularly good job of hitting any of them? We’ve read the scientific studies. We have the answers.

If we start at the bottom, all three heads attach to a wide tendon connected to the ulna (forearm bone). The lateral head lies on the outside and, at the top, attaches to the humerus (upper arm bone). The medial head lies mostly below the other two heads (it’s visible on either side nearest the elbow) and also attaches at the top to the humerus, below the lateral attachment. The long head lies on the inside and attaches at the top to the scapula (shoulder blade).

Because they share similar top and bottom attachments, the lateral and medial heads work similarly. On the other hand, the long head has a somewhat different agenda. While all three heads straighten your arms and keep your arms straight, the long head, because it attaches the forearm to the shoulder, also assists in pulling your arm down and backwards. (For this reason, you’ll feel your triceps working while doing straight-arm pulldowns for your lats.)

German researchers conducted a study with 10 resistance-trained young men, measuring, via electromyography (EMG) monitors, the activation of their triceps heads during 11 exercises. Most of the exercises were triceps isolation lifts (like pushdowns), but the study also included compound lifts, including wide-grip guillotine presses (bench presses to the neck), pushups, and behind-the-neck overhead presses. All triceps exercises work all three heads to some degree, but each exercise also works either the lateral and medial more or the long more. 

That the PUSHDOWN best activates the showy outer triceps is great news for most of you reading this, because it’s undoubtedly the most popular triceps exercise. There is some evidence that pushdowns done with a rope are slightly more stimulative than those done with a straight or angled bar, due to your ability to better focus on contractions by pulling rope ends apart at lockouts.

Second place may be a surprise, because the BENCH DIP has fallen out of favor this century. It’s performed with your hands slightly behind your back and on a bench or Smith machine bar set low. Your legs are straight and your heels are on a bench or box. Dip down to where your upper arms are nearly parallel with the floor and rise back up. (Go lower and you risk straining your shoulder joints.) Rest weight plates or chains across your thighs to add resistance. A dipping machine approximates this movement.

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