Physique Skool exercise tier list

Triceps exercise tier list

47 exact setupsBiomechanics theory ranking · Evidence grade separate

What this ranking claims

Exact setup

We score one defined setup, not an exercise name in the abstract.

Theory tier

This is a reasoned model, not a laboratory verdict. The tier uses absolute thresholds, not a forced curve.

Evidence grade

D or U shows how much direct support sits behind that judgment. It never raises the tier.

Experience

Personal experience can explain context, but it never adds points.

Complete tier board

Triceps: 47 exact setups.

Theory tier and evidence grade answer different questions. Read both before choosing.

Search exercisesEquipmentTierSort

Showing 47 of 47 target-specific records.

S tier

Highest-ROI defaults. Strongest mechanics-first starting points for this target.

Shared practical bandMachine seated overhead triceps extensionMachineTheory score94Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 100Practicality 90

Machine seated overhead triceps extension is ranked for Triceps because its named path directly expresses loaded elbow extension with a declared upper-arm position; external support reduces balance and bracing demands. The main limitation is fit to the exact machine path.

targeting4/4

productive Tension4/4

stability4/4

progression4/4

joint Fit3/4

fatigue Cost4/4

practicality3/4

individual Fit2/4

What would change it: Change the placement if the exact machine geometry removes target torque, restricts usable range, or creates a common joint-fit reversal.

Shared practical bandOverhead machine triceps extensionMachineTheory score94Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 100Practicality 90

Overhead machine triceps extension is ranked for Triceps because its named path directly expresses loaded elbow extension with a declared upper-arm position; external support reduces balance and bracing demands. The main limitation is fit to the exact machine path.

targeting4/4

productive Tension4/4

stability4/4

progression4/4

joint Fit3/4

fatigue Cost4/4

practicality3/4

individual Fit2/4

What would change it: Change the placement if the exact machine geometry removes target torque, restricts usable range, or creates a common joint-fit reversal.

Shared practical bandCable Lying Triceps ExtensionCableTheory score93Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 100Practicality 88

Cable Lying Triceps Extension is ranked for Triceps because its named path directly expresses loaded elbow extension with a declared upper-arm position; external support reduces balance and bracing demands. The main limitation is individual joint fit and execution consistency.

targeting4/4

productive Tension4/4

stability4/4

progression3/4

joint Fit3/4

fatigue Cost4/4

practicality3/4

individual Fit4/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandLying dumbbell skull crusherDumbbell or kettlebellTheory score93Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 100Practicality 88

Lying dumbbell skull crusher is ranked for Triceps because its named path directly expresses loaded elbow extension with a declared upper-arm position; external support reduces balance and bracing demands. The main limitation is individual joint fit and execution consistency.

targeting4/4

productive Tension4/4

stability4/4

progression3/4

joint Fit3/4

fatigue Cost4/4

practicality3/4

individual Fit4/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandLying barbell skull crusherBarbellTheory score90Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 100Practicality 83

Lying barbell skull crusher is ranked for Triceps because its named path directly expresses loaded elbow extension with a declared upper-arm position; external support reduces balance and bracing demands. The main limitation is individual joint fit and execution consistency.

targeting4/4

productive Tension4/4

stability4/4

progression3/4

joint Fit3/4

fatigue Cost4/4

practicality3/4

individual Fit2/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandMachine seated triceps extension (seated, back-supported, arms-at-side)MachineTheory score89Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 90

Machine seated triceps extension (seated, back-supported, arms-at-side) is ranked for Triceps because its named path directly expresses loaded elbow extension with a declared upper-arm position; external support reduces balance and bracing demands. The main limitation is fit to the exact machine path.

targeting4/4

productive Tension3/4

stability4/4

progression4/4

joint Fit3/4

fatigue Cost4/4

practicality3/4

individual Fit2/4

What would change it: Change the placement if the exact machine geometry removes target torque, restricts usable range, or creates a common joint-fit reversal.

Shared practical bandMachine triceps extensionMachineTheory score89Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 90

Machine triceps extension is ranked for Triceps because its named path directly expresses loaded elbow extension with a declared upper-arm position; external support reduces balance and bracing demands. The main limitation is fit to the exact machine path.

targeting4/4

productive Tension3/4

stability4/4

progression4/4

joint Fit3/4

fatigue Cost4/4

practicality3/4

individual Fit2/4

What would change it: Change the placement if the exact machine geometry removes target torque, restricts usable range, or creates a common joint-fit reversal.

Shared practical bandBehind-body cable triceps extensionCableTheory score86Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 100Practicality 77

Behind-body cable triceps extension is ranked for Triceps because its named path directly expresses loaded elbow extension with a declared upper-arm position; the relatively isolated task limits competing systemic fatigue. The main limitation is individual joint fit and execution consistency.

targeting4/4

productive Tension4/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit4/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandIncline Dumbbell Overhead Triceps ExtensionDumbbell or kettlebellTheory score86Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 100Practicality 77

Incline Dumbbell Overhead Triceps Extension is ranked for Triceps because its named path directly expresses loaded elbow extension with a declared upper-arm position; the relatively isolated task limits competing systemic fatigue. The main limitation is individual joint fit and execution consistency.

targeting4/4

productive Tension4/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit4/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandOverhead cable rope triceps extensionCableTheory score86Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 100Practicality 77

Overhead cable rope triceps extension is ranked for Triceps because its named path directly expresses loaded elbow extension with a declared upper-arm position; the relatively isolated task limits competing systemic fatigue. The main limitation is individual joint fit and execution consistency.

targeting4/4

productive Tension4/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit4/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandOverhead cable triceps extensionCableTheory score86Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 100Practicality 77

Overhead cable triceps extension is ranked for Triceps because its named path directly expresses loaded elbow extension with a declared upper-arm position; the relatively isolated task limits competing systemic fatigue. The main limitation is individual joint fit and execution consistency.

targeting4/4

productive Tension4/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit4/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandOverhead dumbbell triceps extensionDumbbell or kettlebellTheory score86Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 100Practicality 77

Overhead dumbbell triceps extension is ranked for Triceps because its named path directly expresses loaded elbow extension with a declared upper-arm position; the relatively isolated task limits competing systemic fatigue. The main limitation is individual joint fit and execution consistency.

targeting4/4

productive Tension4/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit4/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandEZ-bar overhead triceps extensionBarbellTheory score84Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 100Practicality 73

EZ-bar overhead triceps extension is ranked for Triceps because its named path directly expresses loaded elbow extension with a declared upper-arm position; the relatively isolated task limits competing systemic fatigue. The main limitation is individual joint fit and execution consistency.

targeting4/4

productive Tension4/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit2/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandSingle-arm dumbbell overhead triceps extensionDumbbell or kettlebellTheory score83Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 100Practicality 71

Single-arm dumbbell overhead triceps extension is ranked for Triceps because its named path directly expresses loaded elbow extension with a declared upper-arm position; the relatively isolated task limits competing systemic fatigue. The main limitation is individual joint fit and execution consistency.

targeting4/4

productive Tension4/4

stability2/4

progression3/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit4/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandCable Reverse-Grip PushdownCableTheory score81Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 77

Cable Reverse-Grip Pushdown is ranked for Triceps because its named path directly expresses loaded elbow extension with a declared upper-arm position; the relatively isolated task limits competing systemic fatigue. The main limitation is individual joint fit and execution consistency.

targeting4/4

productive Tension3/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit4/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandCable triceps kickbackCableTheory score81Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 77

Cable triceps kickback is ranked for Triceps because its named path directly expresses loaded elbow extension with a declared upper-arm position; the relatively isolated task limits competing systemic fatigue. The main limitation is individual joint fit and execution consistency.

targeting4/4

productive Tension3/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit4/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandCable triceps pushdownCableTheory score81Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 77

Cable triceps pushdown is ranked for Triceps because its named path directly expresses loaded elbow extension with a declared upper-arm position; the relatively isolated task limits competing systemic fatigue. The main limitation is individual joint fit and execution consistency.

targeting4/4

productive Tension3/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit4/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandCable triceps pushdown (rope, arms at side)CableTheory score81Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 77

Cable triceps pushdown (rope, arms at side) is ranked for Triceps because its named path directly expresses loaded elbow extension with a declared upper-arm position; the relatively isolated task limits competing systemic fatigue. The main limitation is individual joint fit and execution consistency.

targeting4/4

productive Tension3/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit4/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandCross-body cable triceps extensionCableTheory score81Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 77

Cross-body cable triceps extension is ranked for Triceps because its named path directly expresses loaded elbow extension with a declared upper-arm position; the relatively isolated task limits competing systemic fatigue. The main limitation is individual joint fit and execution consistency.

targeting4/4

productive Tension3/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit4/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandDecline Dumbbell KickbackDumbbell or kettlebellTheory score81Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 77

Decline Dumbbell Kickback is ranked for Triceps because its named path directly expresses loaded elbow extension with a declared upper-arm position; the relatively isolated task limits competing systemic fatigue. The main limitation is individual joint fit and execution consistency.

targeting4/4

productive Tension3/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit4/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandDecline Dumbbell Triceps ExtensionDumbbell or kettlebellTheory score81Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 77

Decline Dumbbell Triceps Extension is ranked for Triceps because its named path directly expresses loaded elbow extension with a declared upper-arm position; the relatively isolated task limits competing systemic fatigue. The main limitation is individual joint fit and execution consistency.

targeting4/4

productive Tension3/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit4/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandDumbbell triceps kickbackDumbbell or kettlebellTheory score81Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 77

Dumbbell triceps kickback is ranked for Triceps because its named path directly expresses loaded elbow extension with a declared upper-arm position; the relatively isolated task limits competing systemic fatigue. The main limitation is individual joint fit and execution consistency.

targeting4/4

productive Tension3/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit4/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandRolling dumbbell triceps extensionDumbbell or kettlebellTheory score81Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 77

Rolling dumbbell triceps extension is ranked for Triceps because its named path directly expresses loaded elbow extension with a declared upper-arm position; the relatively isolated task limits competing systemic fatigue. The main limitation is individual joint fit and execution consistency.

targeting4/4

productive Tension3/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit4/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

A tier

Excellent options. Strong choices with a modest trade-off or more specific fit.

Shared practical bandDecline skull crusherEquipment not specifiedTheory score79Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 73

Decline skull crusher is ranked for Triceps because its named path directly expresses loaded elbow extension with a declared upper-arm position; the relatively isolated task limits competing systemic fatigue. The main limitation is individual joint fit and execution consistency.

targeting4/4

productive Tension3/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit2/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandReverse-Grip Triceps PushdownEquipment not specifiedTheory score79Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 73

Reverse-Grip Triceps Pushdown is ranked for Triceps because its named path directly expresses loaded elbow extension with a declared upper-arm position; the relatively isolated task limits competing systemic fatigue. The main limitation is individual joint fit and execution consistency.

targeting4/4

productive Tension3/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit2/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandRope triceps pushdownEquipment not specifiedTheory score79Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 73

Rope triceps pushdown is ranked for Triceps because its named path directly expresses loaded elbow extension with a declared upper-arm position; the relatively isolated task limits competing systemic fatigue. The main limitation is individual joint fit and execution consistency.

targeting4/4

productive Tension3/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit2/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandTriceps KickbackEquipment not specifiedTheory score79Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 73

Triceps Kickback is ranked for Triceps because its named path directly expresses loaded elbow extension with a declared upper-arm position; the relatively isolated task limits competing systemic fatigue. The main limitation is individual joint fit and execution consistency.

targeting4/4

productive Tension3/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit2/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandMachine close-grip pressMachineTheory score78Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 75Practicality 79

Machine close-grip press is ranked for Triceps because its named path directly expresses loaded elbow extension with a declared upper-arm position; external support reduces balance and bracing demands. The main limitation is fit to the exact machine path.

targeting3/4

productive Tension3/4

stability3/4

progression4/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit2/4

What would change it: Change the placement if the exact machine geometry removes target torque, restricts usable range, or creates a common joint-fit reversal.

Shared practical bandSmith-machine close-grip pressSmith machineTheory score78Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 75Practicality 79

Smith-machine close-grip press is ranked for Triceps because its named path directly expresses loaded elbow extension with a declared upper-arm position; external support reduces balance and bracing demands. The main limitation is fit to the exact machine path.

targeting3/4

productive Tension3/4

stability3/4

progression4/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit2/4

What would change it: Change the placement if the exact machine geometry removes target torque, restricts usable range, or creates a common joint-fit reversal.

Shared practical bandTriceps pressdown machineMachineTheory score78Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 75Practicality 79

Triceps pressdown machine is ranked for Triceps because its named path directly expresses loaded elbow extension with a declared upper-arm position; external support reduces balance and bracing demands. The main limitation is fit to the exact machine path.

targeting3/4

productive Tension3/4

stability3/4

progression4/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit2/4

What would change it: Change the placement if the exact machine geometry removes target torque, restricts usable range, or creates a common joint-fit reversal.

Shared practical bandBand triceps pushdownBandTheory score75Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 67

Band triceps pushdown is ranked for Triceps because its named path directly expresses loaded elbow extension with a declared upper-arm position; the relatively isolated task limits competing systemic fatigue. The main limitation is band-specific resistance and load measurement.

targeting4/4

productive Tension3/4

stability3/4

progression2/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit2/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandBodyweight triceps extensionBodyweightTheory score75Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 67

Bodyweight triceps extension is ranked for Triceps because its named path directly expresses loaded elbow extension with a declared upper-arm position; the relatively isolated task limits competing systemic fatigue. The main limitation is individual joint fit and execution consistency.

targeting4/4

productive Tension3/4

stability3/4

progression2/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit2/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandDiamond push-upBodyweightTheory score75Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 67

Diamond push-up is ranked for Triceps because its named path directly expresses loaded elbow extension with a declared upper-arm position; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.

targeting4/4

productive Tension3/4

stability3/4

progression2/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit2/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandClose-grip bench pressEquipment not specifiedTheory score74Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 75Practicality 73

Close-grip bench press is ranked for Triceps because its named path directly expresses loaded elbow extension with a declared upper-arm position; external support reduces balance and bracing demands. The main limitation is individual joint fit and execution consistency.

targeting3/4

productive Tension3/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit2/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandClose-grip floor pressEquipment not specifiedTheory score74Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 75Practicality 73

Close-grip floor press is ranked for Triceps because its named path directly expresses loaded elbow extension with a declared upper-arm position; external support reduces balance and bracing demands. The main limitation is individual joint fit and execution consistency.

targeting3/4

productive Tension3/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit2/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandMachine Triceps DipMachineTheory score74Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 75Practicality 73

Machine Triceps Dip is ranked for Triceps because its named path directly expresses loaded elbow extension with a declared upper-arm position; external support reduces balance and bracing demands. The main limitation is fit to the exact machine path.

targeting3/4

productive Tension3/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit2/4

What would change it: Change the placement if the exact machine geometry removes target torque, restricts usable range, or creates a common joint-fit reversal.

Shared practical bandSeated dip machineMachineTheory score74Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 75Practicality 73

Seated dip machine is ranked for Triceps because its named path directly expresses loaded elbow extension with a declared upper-arm position; external support reduces balance and bracing demands. The main limitation is fit to the exact machine path.

targeting3/4

productive Tension3/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit2/4

What would change it: Change the placement if the exact machine geometry removes target torque, restricts usable range, or creates a common joint-fit reversal.

Shared practical bandJM pressEquipment not specifiedTheory score71Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 75Practicality 69

JM press is ranked for Triceps because its named path directly expresses loaded elbow extension with a declared upper-arm position; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.

targeting3/4

productive Tension3/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost2/4

practicality3/4

individual Fit2/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandTate pressEquipment not specifiedTheory score71Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 75Practicality 69

Tate press is ranked for Triceps because its named path directly expresses loaded elbow extension with a declared upper-arm position; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.

targeting3/4

productive Tension3/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost2/4

practicality3/4

individual Fit2/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

B tier

Useful options. Valid movements with a higher fatigue cost or less robust mechanics.

Shared practical bandBench dipBodyweightTheory score68Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 75Practicality 63

Bench dip is ranked for Triceps because its named path directly expresses loaded elbow extension with a declared upper-arm position; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.

targeting3/4

productive Tension3/4

stability3/4

progression2/4

joint Fit3/4

fatigue Cost2/4

practicality3/4

individual Fit2/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandBench DipsBodyweightTheory score68Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 75Practicality 63

Bench Dips is ranked for Triceps because its named path directly expresses loaded elbow extension with a declared upper-arm position; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.

targeting3/4

productive Tension3/4

stability3/4

progression2/4

joint Fit3/4

fatigue Cost2/4

practicality3/4

individual Fit2/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandParallel-bar dipBodyweightTheory score68Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 75Practicality 63

Parallel-bar dip is ranked for Triceps because its named path directly expresses loaded elbow extension with a declared upper-arm position; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.

targeting3/4

productive Tension3/4

stability3/4

progression2/4

joint Fit3/4

fatigue Cost2/4

practicality3/4

individual Fit2/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandTriceps Dips (Parallel Bar)BodyweightTheory score68Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 75Practicality 63

Triceps Dips (Parallel Bar) is ranked for Triceps because its named path directly expresses loaded elbow extension with a declared upper-arm position; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.

targeting3/4

productive Tension3/4

stability3/4

progression2/4

joint Fit3/4

fatigue Cost2/4

practicality3/4

individual Fit2/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Assisted parallel-bar dipBodyweightTheory score64Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 75Practicality 56

Assisted parallel-bar dip is ranked for Triceps because its named path directly expresses loaded elbow extension with a declared upper-arm position; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.

targeting3/4

productive Tension3/4

stability3/4

progression1/4

joint Fit3/4

fatigue Cost2/4

practicality3/4

individual Fit2/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

C tier

Valid movements. Usually outperformed by easier, more stable defaults.

No matches in this tier.

Separate dispositions

Special-use and Held are not lower tiers. They sit outside the S-to-C ladder on purpose.

Special-useNarrow tools kept for a specific role.3

Ring dipBodyweightTheory score68Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 75Practicality 63

Ring dip is ranked for Triceps because its named path directly expresses loaded elbow extension with a declared upper-arm position; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.

targeting3/4

productive Tension3/4

stability3/4

progression2/4

joint Fit3/4

fatigue Cost2/4

practicality3/4

individual Fit2/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Weighted bench dipBodyweightTheory score68Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 75Practicality 63

Weighted bench dip is ranked for Triceps because its named path directly expresses loaded elbow extension with a declared upper-arm position; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.

targeting3/4

productive Tension3/4

stability3/4

progression2/4

joint Fit3/4

fatigue Cost2/4

practicality3/4

individual Fit2/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

California pressEquipment not specifiedTheory score66Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 63Practicality 69

California press is ranked for Triceps because it can contribute to loaded elbow extension with a declared upper-arm position, but the target share is more setup-dependent; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.

targeting2/4

productive Tension3/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost2/4

practicality3/4

individual Fit2/4

What would change it: Change the placement if exact setup geometry establishes a direct target moment and repeatable loading, or if the competing limiter proves dominant.

HeldThe current setup or evidence cannot support a defensible tier.0

No records in this disposition.

How we rank

Exercise selection rubric

Eight questions before one rank.

Every rank starts with a biomechanical model of one muscle and one exact setup. The model traces target demand, resistance profile, stability, progression, and fatigue before assigning a tier.

Physique Skool LawScore the setup, not the exercise name.

Targeting
01
Can the exact setup reliably bias the intended muscle instead of a neighboring limiter?
How directly the setup trains the muscle being ranked.
Productive tension
02
Can the target produce meaningful tension through a useful range of motion?
The quality of load the target receives across the rep.
Stability
03
Does the setup provide enough support for effort to reach the target muscle?
Whether balance and bracing help the lift or steal from it.
Progression
04
Can load, reps, range, and execution be progressed and measured consistently?
How cleanly the exercise supports repeatable overload.
Joint fit
05
Can the lifter train hard through tolerable positions without avoidable joint irritation?
The usable overlap between hard training and joint comfort.
Fatigue cost
06
How much non-target fatigue is paid for the local stimulus the exercise creates?
Local return relative to systemic, axial, grip, and setup fatigue.
Practicality
07
Is the equipment, setup, loading, spotting, and transition cost realistic?
How easy the movement is to perform well in a real program.
Individual fit
08
Does the exercise suit the lifter's structure, skill, history, and preferences?
The personal factors that can override a useful default.

Method

How theory becomes a tier

Theory produces the default rank. Evidence confidence and known context reversals stay visible beside it.

Step 01
Exact setup
Compare one precise variation, target, and evidence set before judging the movement.
Step 02
Biomechanical model
Trace the target action, line of force, moment demands, muscle length, and resistance profile through the rep.
Step 03
Context stress test
Check whether equipment geometry, stability, another limiter, joint fit, or program role reverses the theoretical default.

Separate lens: Program contribution

Coverage, redundancy, time efficiency, and equipment access determine whole-program ROI. They do not change a muscle-specific score.

Separate label: Evidence confidence

Confidence reports how directly the available research supports the judgment. It never becomes bonus points for the exercise itself.

Triceps exercise tier list

Exact setup

Theory tier

Evidence grade

Experience

Triceps: 47 exact setups.

S tier

A tier

B tier

C tier

Separate dispositions

Eight questions before one rank.

Targeting

Productive tension

Stability

Progression

Joint fit

Fatigue cost

Practicality

Individual fit

How theory becomes a tier

Exact setup

Biomechanical model

Context stress test