All exercises are ranked according to their muscle development potential.
Tier S – My favorite. Do them if you can.
One level – Highly recommended.
Level B – I still do this in certain contexts. There may be better options.
Level C – There are better options for most people. May still have value in some contexts.
Level D – This is probably not a good option for most people.
Level F – Generally not recommended.
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Timestamp:
0:00 – What makes an exercise S-level?
1:00 p.m. – Triceps press (rope)
2:09 – Triceps press (bar)
2:41 – Reverse grip triceps press
3:13 – Overhead cable triceps extension
4:35 – Overhead cable (rope) triceps extension
4:55 – Katana Cable Triceps Extension
5:48 p.m. – French press with dumbbells
6:30 a.m. – 1-arm dumbbell overhead extension
6:50 p.m. – Skull Crusher
7:33 – Dumbbell Skull Crusher
7:58 a.m. – JM Press
8:49 a.m. – Smith Machine JM Press
9:05 a.m. – Tricep cable pullback
10:00 a.m. – Triceps kickback with dumbbells
10:45 a.m. – Close-grip dips
11:20 a.m. – Bench dips
11:45 a.m. – Machine dips
12:08 – Close grip bench press
12:59 – Close grip push-ups
13:16 – Diamond push-ups
1:38 p.m. – Triceps workout keys
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The references:
https://pubmed.ncbi.nlm.nih.gov/35819335/
https://journal.iusca.org/index.php/Journal/article/view/182
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Filmed by Meraki Films: https://www.instagram.com/mrkifilms/
Edited by Jeff Nippard and Meraki Films
Music:
Dylan Sitts – Candle Collection (Via Epidemic Sound)
Bankrupt Beats – Shadow
Xavy Rusan – Fact Checkers (via Epidemic Sound)
Xavy Rusan – No Photos (via Epidemic Sound)
Bankrupt Beats – Ninety Free
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About Me: I am a Canadian natural professional bodybuilder and internationally qualified weightlifter with a bachelor's degree in biochemistry/chemistry and a passion for science. I have been training for 15 years without drugs. I'm 5'5 and range between 160lbs (lean) and 180lbs (fat).
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Disclaimers: Jeff Nippard is not a doctor or healthcare professional. Always consult a doctor before beginning any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not be liable for any direct or indirect loss or damage that may arise from the use of the information contained in this video, including, but not limited to, economic loss, injury, illness or death .
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