The PERFECT Science Based Tricep Workout (2025 EDITION)
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- Опубліковано 9 лют 2025
- With the return of the perfect workout series, I am updating the perfect triceps workout to give you the best triceps workout you can do. The biggest difference is that I am giving you not Justine, but two perfect triceps workouts for you to try that are not just randomly thrown together, but are based on science.
While this perfect triceps workout is based on science, that doesn’t mean it is simply married to the latest research fads that everyone is jumping behind and throwing all other techniques out the window for. Instead, it’s going to be based on anatomy, biomechanics, as well as some of the newer research.
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Now, the perfect triceps workout based on science should consist of exercises not just for the medial and lateral heads of the triceps, but the long head of the triceps as well. That said, even that doesn’t make the triceps workout complete. In order to round your arms with a well rounded, perfect workout, you need to fill in the gaps of what is lacking on those popular triceps exercises and put science into your training.
The perfect triceps workout needs to take into account the importance of both the lengthened and contracted position of the triceps, especially of the long head. So, we will be utilizing exercises that explore the long head of the triceps being in its most shortened, contracted position and its lengthened, stretch position.
We also know, thanks to science, that hitting the triceps twice in a week is likely better than once a week, giving you different ways to hit the triceps as well as shortening the workouts so that you can attack another muscle group in the same day.
Take note, however, that this perfect triceps workout is designed to either compliment the perfect chest workout on the same day, or can be utilized as a standalone workout on its own.
So what the perfect triceps workout look like?
Perfect Triceps Workout 1:
1. Triceps Pushdowns: 2-3 x 6-8 FF
This is meant to overload the triceps, especially in the lateral and medial heads, since your arms will not be traveling behind your body.
Keep this weight heavy, but do your best not to turn this into a jackhammer pushdown. This exercise is meant to hit the triceps, not the shoulders and lower chest.
2. Lying DB Extensions: 2-3 x 8-10 + Eccentric Only Reps
Once you reach concentric failure, simply cheat the dumbbells back to your chest, press them up and then slowly lower them behind your head until you reach eccentric failure where you cannot control the weights going back anymore
Using dumbbells instead of an EZ-curl bar is important in order to complete the eccentric only reps, as it will be much harder to cheat the bar up without hitting the back of your head in the process.
3. DB/Cable Triceps Kickbacks: 2-3 x 10-12 + Partials
One of the most underrated triceps exercises, especially for the long head of the triceps. This is because very few exercises actually allow for the long head to achieve its fully contracted position with the arm behind the body.
You can use dumbbells or cables depending on what you have access to. It is worth noting that the cable version of this exercise has a slightly different resistance curve than the dumbbell version.
Once failure is reached, continue to eke out a few more partial reps as we know that partial reps after reaching failure will produce more growth.
4. Cobra Pushups: 1 x Failure
Finish the workout with this bodyweight burnout exercise in order to gain better command of your body in space.
Watch the video for the second perfect triceps workout as it will round out the training you will need to do to completely hit the muscles of thetriceps over the course of the week and reach the ideal amount of frequency / volume.
Here are the relevant studies used to build this perfect tricep workout:
pubmed.ncbi.nl...
pmc.ncbi.nlm.n...
journals.lww.c...
www.researchga...
pmc.ncbi.nlm.n...
The PERFECT Triceps Workout - athleanx.com/x/...
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If you are looking for a step-by-step workout program with a meal plan included, be sure to head over to athleanx.com and use the program selector to find the program that best matches your current training goal and ability levels.
For more videos on building muscle, make sure to subscribe to this channel here on UA-cam and remember to turn on your notifications so you never miss a new video when it’s published.
Continuing the "Perfect" Series here in this video, this time covering the triceps! Remember to check out the complete playlist of these perfect workouts updated for 2025 here ua-cam.com/play/PLRS2DE4P39EdzTqPZTL_uYvMZi7tichL0.html&si=hYjZ0rX83uGyxonV
Doing this tomorrow.. Thanks for the screen shots.. Its wrote on my ipad already.. Doing it with bands tho.. Thank you Jeff
I appreciate the dedication and expertise you bring to every video. Each exercise feels purposeful, and understanding the science behind your approach motivates me. With your dual role as an athletic trainer and a physical therapist, I'm so grateful for the awesome content you provide on this journey to better health and fitness!
Noooo you must do perfect Arm Day noo triceps only biceps only... Only One muscle It Is not efficency we must training full body Is best workout!
Are you going to put this together in a program we can buy, or is this based on one of your current programs.
You'll should do a Upper Lower split, You never have done one
Patiently waiting for the Perfect Total body science based workout 💪🏼🔥🔥
ua-cam.com/video/BR1sPQVrjrI/v-deo.htmlsi=F4bC0FSuzhoVwiwa
I believe Jeff nippard already made one
Everyone’s focused on modern methods, but there’s even a book called Banned Spartan Rituals that’s been floating around like some underground secret. Surprised more people haven’t picked up on it.
i've been waiting for this for weeks... We need now the rest of the workout.
I broke my radius and ulna twice when 13 years old ( broke them again the day i got my cast removed due to a trip) . My left forearm bones were never set perfect from that time and i have an inward twist . Straight bars wreck my elbow joint etc so its dumbells and ropes for my execises. The odd ez bar variation can be accomodated sometimes.
My tattoo half sleeves mostly mask the angle and size of my left bicep due to my arm mechanics being slightly off in relation to tendon and muscle natural direction.
Im just an average joe 45 yo now
But the triceps being a bigger group mostly balance out the both arms so good form and mostly higher rep range lower volume is important to me to level the symmetry and minimise injury
Keep up the good work . Its nice to see some channels not all about pushing PBs and going for weight and size gain. Especially as we get older its about longevity ,and aesthetics to a degree
I had just searched for triceps workout yesterday morning before i go to the gym. Youre late but at the same time quite good timing.
2:40 Schedule
3:20 Tricep Pushdown
4:00 Lying DB Extension
5:30 DB Kickback
6:30 Cobra Pushup
7:45 PJR Pullover
8:35 Cable Pushaway
9:35 X Pushdown
10:45 Bench dip
12:00 Screenshot
Thank you and fc youuuu
thank you!
Not all heroes wear capes. Thank you sir
Unnecessary, I watch from beginning to end. It's only 12:31
TY
I really like the idea of doing negatives (eccentric) contractions with the laying tricep presses.
The goat keeps goating. Can't wait to do this tricep workout man!
I dont pay for internet, i pay for athlean x videos.
But you do have to pay for internet in order to watch him
With him him him its me or its hiim
I don't have Wi-Fi, but I do pay for my YT Premium 😂😂
X videos
Amen
The best channel for training!!! Di Maria explains very well. Keep going
This is just what I needed today. Thanks for the inspiration!
As much as I love the series I highly doubt that most people are able to train each muscle group twice a week with this intensity. A workout plan with 3-4 training days a week would be great (and also more realistic for normal people).
They do be complaining they can't do it until they try it
Then go to his 3-4 days split clips, don't go to a 6 days split and complain
This is not intensity, its volume.
I was thinking the same, but I am currently lifting 4 x per week, 1 day is devoted to conditioning, this has motivated me to add an extra lifting day. Maybe a session at home 👍
Perfect! 2 more to round out the perfect workout!
Finally! I wish you could just finish this series since my workout plan is based on it! Thank you Jeff
Your content always leave me smiling. Keep it up!
Love your videos, Jeff. At 58 I struggle to make any kind of gains. Your workouts are realistic and easy to follow. Keep up the great work!
Thanks Jeff, I review your videos every week so I can perform them properly
Thanks for the series greatly appreciate the information.
Just back in the gym after a lay off,needed this as triceps are like an old ladies bingo wings 😊
Thanks Jeff, these perfect workouts are great to get back in routine after being out with an injury. I own several of your products but they’re too intense for where I’m at right now!
We need a Arms and Shoulder one💪🏽🔥
Thanks for your advice friend ❤
I love this. Definitely, I will do it. 💪🏾
Brilliant as usual
We need a Full body one🔥
Thank you, you have changed my life and body.
It would be great, to see the full program on the portal. 👏
can’t believe this guy still jacked and still making vids. defo on the mount rushmore of fitness youtube. oh and shoutout mike chang😂
Love my triceps & these look great to do this week thank you Jeff 🇨🇦
You know it's time to grind when he posts a video on the exact muscles you plan to hit that day on that day.
MERCI. WELL APPRECIATED, WRIGHT ON TIME FOR MY ARM TRAINING. YOU ARE THE BEST👍❤
Tomorrow is legs But still miss inglés that shoulder workout 😢. I hope it comes soon. God tier video and trainning advices looking up for the rest of the workout.
Im waiting for this series to complete sooooo soo bad I need em quick...
I was freestyling my triceps workouts waiting for this video to drop 😆
8:00 My face squeezing out the last rep on the toilet
Yess !! Thank you Jeff.
Great tips! Thanks for sharing!
These look great!
You have an excellent collection ! I have been watching over 5 years. I am a 60 year oold female physician, who was an athelete before med school. I credit my maintanence of muscle partially on my establishment of overall muscle in my youth. 5'7" 134# caucasian withOUT even any osteopenia. I still challenge myself ( 4 sets of 10 to failure or 1 rep in reserve, including my body weight dead lift) and my goal is to Keep muscle while avoiding joint injury, and Not to lose any weight.
Would you consider another side kick: an atheletic female in her 20s or her 40s? Women's exercise magazines are disppointing, and I use Men's but I have some limitations. I always recommend and state your advice is spot on every time! Thank you!
Just in time for tomorrow's tricep workout!
Anotherr awesome video. Thanks
Thanks Jeff!
always great videos best on youtube
Would love to have perfect workout series with dumbbell only, as I'm only training that way. Still, great video.
Today is Monday and I'm planning on doing the first triceps workout today 🙂
I just finished a triceps focused push day yesterday. Wish I could have waited, but maybe next time
thanks Jeff
love this series, thanks! quick question - does it matter what order you put the days in? just as a personal preference I like to start my schedule with back exercises so I've been doing this Back/Biceps | legs/shoulders | chest/triceps | rest . doesn't seem like it should make any difference but thought it was worth checking
*apologies if I posted this in a previous video. I was meaning to ask before but can't remember if I did
Not a good idea to put shoulder next to chest/tricep
Watching from Fiji 🇫🇯 for the past 6-7years
Please do an updated Perfect Push Pull Legs split!
When you stop watching a movie because what you have been waiting for pops up on your phone.. Triceps! Just need biceps and shoulders..
Id love to visit this gym and have jeff review my progress lol
Unilateral cable pushdowns is all you need and maybe a seated overhead cable extension.
Hey Jeff. I’ve recently been diagnosed with an inguinal hernia and have seen your other video on working out with a hernia where you mention lifting lighter or using other bracing techniques while lifting. What amounts can you deadlift with your hernia and what bracing techniques do you use?
Did you wat ch all his hernia clips?
You the best bro i been following your workouts and i see alot of results
Would love to see an App that brings everything together and integrates with current purchased programs.
You are the absolute best Jeff.
God bless.
I started to use resistance bands for the overhead exercises. I tie two together and anchor them above and behind my head. You can adjust the load by leaning, to the point where you can get isometric. It's a lot easier to control a heavy load compared to dumbbells or barbell.
Studies show that it is the position where triceps is most stimulated, but as Jeff said it's still important to train fully contracted and full range of motion as well. 💪
Doesn't it mean that the tension is lowest when your muscles are fully stretched which is the most important part of the movement for building muscles?
@maxfern5701 I guess tension would come from load in one way, but with the muscle stretched out maybe the perceived tension is higher, so it puts the muscle in a more vulnerable position which it tries to 'adapt to'.
Jeff please give us perfect upper lower workout
I would love to see this, as well as an update to his perfect ppl
Thx again🇹🇯help a lot
Thank you.
What is the true purpose of all the tricep muscles please? This looks like soooo much fun… I am kidding.
I either do or don’t want to do all this. 😂
The hundreds videos are really good … setting out the workouts in the calendar like you did us cool. Take care.
1:05
Shoulders please & biceps series
You’re the bomb! 😂
Jeff, can you do a video comparing TUT against effective reps.
What's there to compare
I do choose most of my exercises from this series, and you know, there is difference.
Hopefully, we have dips and close grip bench press in our chest workout. Getting close to 20 sets per day doubling these up. Uh oh.
Hey Jeff, another great workout. By the way, what is the machine you're using for the Pushdowns and the Kickbacks and the brand bench you're using for the Lying dumbbell extensions? It'd be helpful if that info was part of the transcript, I always learn something new from your instruction. Thanks for sharing
Tuffstuff dual stack functional trainer
Why would he advertise the equipment
@ good morning I wasn’t asking him to advertise. I was just interested in what kind of equipment it was if you know, maybe you’d reply. Have a great day.
@ cool thanks have a great day
Brother thank you
I was really suffer at disappointed that why don't upload science based triceps and biceps and also shoulder
Alright Jeff. Since I already have perfect triceps I have a question for you. Do you get a quick pump on before you do your videos?? Asking for a friend. 😂
Your videos are always so high quality and heartfelt. Thank you for your talented creativity!🤍🤍🌗
bot.
We fukin love u man! 💪🏼♥️
Let's bring science back
What about do a cable ( or band) standup push down and back ( like a kick back)??! All in one motion!?
What? Let's see Demo clip
Popular demand bring them back Jeff
How am i gonna fix 4 triceps excercises on my chestday?
My triceps are pretty damm tiered after chest push excercises. If its for endurance this will be benefit but not if iam trying to build muscles?
Otherwise i really think Jeffs channel is excellent!
By doing them after you do your chest
❤💪🙏✝GOD BE WITH US AGAINST EVIL AND TEMPTATIONS ✝🙏⛪🕊
Lol 😂😂😂
Yep definitely, if you're not doing the exercises the right way you might not get the results you want and even hurt yourself at the same time
I'm always mixed whether to use 'the perfect' series or the '100' series. I'm thinking to occasionally alternate between the two would be good to keep changing things up.
Bingo, Jeff has tons of other workouts, keep in mind
Best exercise for kegels?
Lol
Kickbacks: Replace dumbells with cables and switch your position upright.
🙏🏻
What exercises can you replace the push-up for? I had my shoulders replaced and the doc told me not to do any pushups.
you need to rehab and find the pushup versions that don't hurt, know the correct form
gotta do biceps next
Can I ask what do you think about dips?
Avocado dips😅
What's there to think about?
Should i better do it in one day with chest in one session or split it for example chest-morning, triceps- evening? Guys, recommend please
Both are fine, it's not wrong either way, you gotta see pro and con in each option
can I do the Perfect Series in two weeks instead of one since I can only hit the gym three times a week?
Sure, why not do his 3 day split then
Yeasss
Yes sir Roger that
Is it me or is he taking a shot at Jeff Nippard. Either way, I still watch both Athlean X and Jeff Nippard.
I don't think so, Jeff cavaliere really likes Jeff nippard and vice versa, both great channels 💪💪
Timestamp?
The tricep anatomy tiny box in the corner was too hard to see on my mobile. I prefer your old magic marker way.
It’s all about hitting that medial head.
DIPS DIPS DIPS
I saw tricep but i heard tri-tip. I need to get back on the bus fams.
💪
Uploaded just in time before eating all the Superbowl food 😂
How much muscle can we actually build being very lean? Maybe not your level lean but even a 8-10% lean
how would I pair this with the perfect chest workout?. ideally keep it under an hour.
Just do it 3-5mins after the chest
❤❤❤
I've always had trouble hitting the long head of my triceps. They never get tight and no matter what exercises I do, I always feel it in the outer short head.
outer short head?