Скачать или смотреть Top 8 Triceps Exercises EMG Tested

🔥 Want stronger, more defined triceps?
These are the TOP 8 triceps exercises ranked by EMG muscle activation (%MVIC) — so you’ll know exactly which moves hit your triceps the hardest!

💪 Based on EMG studies ([Krigolson Teaching PDF] & [ACE Fitness Research]), here’s the ranking:

1️⃣ Triangle (Diamond) Push-Ups – 100% MVIC – Gold standard, highest activation
2️⃣ Triceps Kickbacks – ~87% MVIC – Strong isolation, almost as high as #1
3️⃣ Dips – ~87% MVIC – Compound & bodyweight-based
4️⃣ Overhead Triceps Extensions – ~76% MVIC – Focus on the long head
5️⃣ Rope Pushdowns – ~74% MVIC – Great cable isolation
6️⃣ Bar Pushdowns – ~67% MVIC – Slightly lower activation
7️⃣ Skull Crushers – ~62% MVIC – Isolated but lower activation
8️⃣ Close-Grip Bench Press – ~62% MVIC – Great compound, less triceps focus

✅ Train smarter, not just harder — add these to your workout routine for maximum results!

📚 References:
Krigolson Teaching – Electromyographic Analysis of the Triceps Brachii Muscle
ACE-Sponsored Research – Best Triceps Exercises

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