Episode 261: The Top 22 Triceps Exercises Ranked S to F Tier

0:00:11.7 Mike Vacanti: Hello, Jordan.

0:00:12.3 Jordan Syatt: What’s up, Michael?

0:00:13.1 Mike Vacanti: What did you just ask me? It was the perfect lead into this episode.

0:00:15.9 Jordan Syatt: I said, “Are you sick?” When I heard your voice.

0:00:18.5 Mike Vacanti: I don’t think I’m sick. I think that I have some kind of crazy allergy or reaction to the weather, ’cause I feel great, but I have… I was literally up… I fall asleep in six minutes every single night. I was up for four hours sneezing, to the point where it was painful to sneeze, and blowing my nose every three minutes. I’m producing an unbelievable amount of snot for some reason.

[laughter]

0:00:50.9 Mike Vacanti: I took an allergy pill yesterday, so those take a few days to kick in, I think. But our weather shot up to like 55 degrees and all of our snow melted. This is based on me and Grok’s conversation about what’s going on with me, but Grok thinks there’s some kind of mold in the grass or some environmental factor.

0:01:11.1 Jordan Syatt: Oh, well, I’m glad you overall feel okay, not sick, but sneezing non-stop is brutal.

0:01:18.3 Mike Vacanti: Yeah, it’s a little annoying. I’m happy to not be sick.

0:01:21.3 Jordan Syatt: Did you have to move bedrooms so you weren’t waking anybody up?

0:01:24.0 Mike Vacanti: Yeah. Yeah. Twice. Twice, actually.

[laughter]

0:01:29.5 Jordan Syatt: Why? ‘Cause you were there and then you left and you’re like, “Oh, I’m good now,” then you went back and then you kept sneezing?

0:01:33.8 Mike Vacanti: I don’t even want to get into the logistics of all of it, but twice.

[laughter]

0:01:41.8 Jordan Syatt: Oh, man, that’s brutal.

0:01:44.1 Mike Vacanti: How are you, though? Yeah, yeah, it happens.

0:01:45.5 Jordan Syatt: I’m sorry, man. That sucks. Yeah, I’m good. I’ve been sitting down non-stop for two and a half days, so my back is feeling it. I just, I’m taking a knee right now. I need to fucking move.

0:02:01.1 Mike Vacanti: I thought you were gonna say two and a half hours, and I was about to come after you, but two and a half days is pretty brutal.

0:02:07.0 Jordan Syatt: No, ’cause I took a course for the last two days and then this morning… And I did a podcast this morning, and then Inner Circle Live immediately after, and now this, literally immediately after. That’s why I was late to this, ’cause I was finishing up the Inner Circle Live. And then each course, Sunday, Monday, was 10-hour days, and sitting down, I’m just, I’m wrecked.

0:02:27.9 Mike Vacanti: Sitting for 10 straight hours in a course setting is not…

0:02:33.1 Jordan Syatt: Brutal.

0:02:33.9 Mike Vacanti: Reminded you of your childhood, huh?

0:02:34.8 Jordan Syatt: It was horrible. Just the classroom setting. I was texting my wife. I was like, “I don’t know how I did this for 20 years of my life.” I’m so bad at it, even… And by the way, on topics that I’m interested in. It’s just… It’s horrible. Terrible.

0:02:56.1 Mike Vacanti: Yeah. Need more movement, need blood flow, get that brain active. Just sitting there doesn’t work for a lot of people.

0:03:03.7 Jordan Syatt: Yeah.

0:03:04.2 Mike Vacanti: I feel ya. We are reviewing 22 of the best triceps exercises from S tier to F tier today.

0:03:14.1 Jordan Syatt: Love that. Let’s go.

0:03:15.8 Mike Vacanti: The Close Grip Bench Press.

0:03:18.6 Jordan Syatt: Ooh. Specifically for the triceps, I’m gonna give it… This is probably gonna be controversial. I’m gonna give it a B. I’m gonna give it a B. It is a great tricep exercise. I’ll tell you this, though, I think there are other exercises that deserve that A and S tier. And I found that the Close Grip Bench Press specifically, one of the major limiting factors is wrist mobility here, where in order to really load it up and get a great stretch on the tricep, you need to have very good wrist mobility, and a lot of times people just don’t have access to that. So it is really good. I’d say if you have the requisite wrist mobility, it might be low A. Otherwise, I’m keeping it at B.

0:04:13.2 Mike Vacanti: Good. I like your conviction. I have the liberty of assembling the list and seeing the list prior to our episode, and the Barbell Close Grip Bench Press is an S tier tricep builder for me.

0:04:28.2 Jordan Syatt: Is that because the other exercises are not good?

0:04:31.2 Mike Vacanti: No, no. There’s a lot of good ones. There’s all your staples. I mean, when we… Look, when we review back, there’s a million back exercises, there’s a million glute exercises. When we get into the smaller muscle groups, there aren’t as many exercises, and so to compile a list of 20. I mean, we know of them all, and all of them get used and are somewhat common. But I like the Close Grip. So many triceps exercises are single-joint isolation, sometimes even single-arm, which is great and has its place, but for building strength and muscle, being able to load it heavier like you can on a Barbell Bench Press is beneficial. The wrist mobility point you make is a good one, and some of that boils down to how close of a grip you’re trying to take, right? Because I’ve seen people do a Close Grip Bench Press where they put their thumbs together on the bar.

0:05:35.9 Jordan Syatt: That’s what I do. That’s what I do.

0:05:37.1 Mike Vacanti: Got it. Well, okay. So when I’m thinking, so then there’s a trade-off, between how much stretch you get on the tricep because the closer your grip is, the more stretch you’re gonna have on the tricep, the wider, the less, I guess even tricep recruitment relative to chest probably. But the trade-off is that you can load it heavier the wider you go. And so in my mind, a Close Grip Bench Press is like a Shoulder Width Bench Press.

0:06:06.6 Jordan Syatt: Okay. Okay. I’m gonna stick with B. I’m sticking with that, but that’s fair.

0:06:11.8 Mike Vacanti: There’s some moves on here that I have a feeling you’re gonna give a high grade and I’m not.

0:06:17.3 Jordan Syatt: Okay.

0:06:18.0 Mike Vacanti: Parallel Bar Dips.

0:06:22.1 Jordan Syatt: Oh, man, that’s S tier.

0:06:24.3 Mike Vacanti: I agree.

0:06:25.2 Jordan Syatt: It’s an all-time great exercise. So many ways to modify it if someone needs to. Yeah, it’s an S tier exercise. It’s amazing.

0:06:37.7 Mike Vacanti: Similar, and this’ll make more sense as we get into so many of the single-joint movements here, but these two right off the bat are ones that we can load. Right? If you can dip your body weight for 10 reps, 12 reps, 15 reps, you can have a plate hanging from you and you can really go heavy. You can assist them as well using a machine.

0:06:59.0 Jordan Syatt: Or bands. You could use a band. You could put your legs behind you on a bench if you need to. There’s a lot you can do.

0:07:03.3 Mike Vacanti: Yep. Several ways to assist it.

0:07:04.7 Jordan Syatt: You could change the width of the bars, you could change the angle of your torso. There’s a lot you can do with it.

0:07:09.9 Mike Vacanti: Yeah. Parallel Bar Dips are S tier. I’m glad we’re in agreement there. Diamond Pushups.

0:07:21.5 Jordan Syatt: Oh, love Diamond Pushups.

0:07:23.0 Mike Vacanti: You are current… Oh, you’re on your knees still, right?

0:07:25.4 Jordan Syatt: Yeah, I’m on my knees.

0:07:26.9 Mike Vacanti: I saw you moving back and forth like this, which is probably just you stretching. I thought that it was two and a half days of accumulated ADD of just like, okay.

0:07:38.5 Jordan Syatt: No.

0:07:38.9 Mike Vacanti: I’ve never seen you shifting around like that. Good, keep moving.

0:07:41.6 Jordan Syatt: I’m shifting around non-stop, dude. I’m doing Anterior, Posterior Tilts trying to get my spine moving. I’m stretching my hip flexor. I’m just, I’m wrecked after outrageous amounts of sitting.

0:07:53.5 Mike Vacanti: Were you moving? How often were you getting breaks in this course?

0:07:56.9 Jordan Syatt: Once every two hours for five minutes.

0:07:58.9 Mike Vacanti: Yeah. At least school was, like we had seven periods for a lot of years and you would get six, seven minutes between classes. High school were a little bit longer, 80-minute periods.

0:08:12.1 Jordan Syatt: Yeah, and in school I had no problem just getting up, moving around the class, being a class clown. This one I couldn’t. I was like, it was a strict…

0:08:19.7 Mike Vacanti: Gotta be locked.

0:08:20.6 Jordan Syatt: Yeah, locked and loaded. Just strict.

0:08:24.3 Mike Vacanti: Well, good. Get those hips moving a little bit, brother. Diamond Pushups.

0:08:28.7 Jordan Syatt: I’m giving an A tier. I love this exercise. I was between A and S, but I’m giving it an A. It’s just such a great… I love all Pushups. You say pushup to me, I’m immediately going A, S tier for almost everything, but I’m giving it an A. It’s a little bit harder to load, but it’s… I mean, it’s easy to modify. If you want to do a modified, hands-elevated, you can, for an easier version. If you want to make it harder, you could load it or do a foot-elevated option. I mean, it’s just, it’s an amazing exercise. I love that.

0:09:09.1 Mike Vacanti: I’m also A tier with you on this one. I think there’s a nostalgia element. I think there’s something cool about the fact that you’re making a diamond with your hands and it’s not just a Close Grip pushup. It’s like Diamond Pushups. They definitely have a place in calisthenics videos with dudes who are doing 50 straight Pull-Ups in the park.

0:09:21.7 Jordan Syatt: Yeah.

0:09:22.7 Mike Vacanti: Prison workouts. I feel like Diamond… Really?

0:09:26.5 Jordan Syatt: Yeah. Yeah, I know.

0:09:26.7 Mike Vacanti: They’re a staple in those jail cell body weight workouts. Yeah, you can do ’em anywhere, they’re convenient, and I actually… I know a lot of people have issues loading Pushups. I have no issues loading Pushups. Putting a plate on my back is not something that I… And I know I’m in the minority ’cause I’ve had a lot of clients pushback a little bit on this over the years, but I don’t find it difficult to load Pushups with a plate.

0:10:06.7 Jordan Syatt: I don’t find it difficult. In my experience, I’ve noticed some people when they have trouble with scapular control, that their scaps are rubbing uncomfortably against the plate. And that’s more of a strength issue and they probably shouldn’t even have the plate on their back at that point if they have such a difficult time controlling their scaps. If they get that winging and then it’s uncomfortably rubbing against it, which then they shouldn’t be loading it at that point. But yeah, I have no issue just putting the plate on my back.

0:10:38.1 Mike Vacanti: And the complaints I’ve seen over the years have been getting into proper position with the plate, not…

0:10:45.7 Jordan Syatt: Yeah, yeah, yeah.

0:10:46.4 Mike Vacanti: Because I’m also… I don’t need the plate loaded… It’d be nice, but it doesn’t need to be directly above where I’m pressing from. I’m okay with the plate being more mid-back or even a little bit more low back. You’re still going heavier than you are body weight. JM Press.

0:11:08.0 Jordan Syatt: Oh, this is an S tier exercise, bro.

0:11:12.4 Mike Vacanti: B. B tier.

0:11:14.1 Jordan Syatt: What? There’s no way this is a B tier.

0:11:17.8 Mike Vacanti: It is the movement where you’re most likely to die in the gym.

0:11:22.9 Jordan Syatt: That’s irrelevant.

0:11:23.8 Mike Vacanti: How can it be irrelevant?

0:11:24.9 Jordan Syatt: Because it’s effectiveness for the triceps. It’s not how close you are to death.

0:11:30.1 Mike Vacanti: No, no, no, no. This isn’t the line of pull scientific show. Sorry, I should’ve put this caveat on this episode because I do it every single one we do, but this is a combination of personal preference, nostalgia, your personal opinion, my personal opinion.

0:11:46.8 Jordan Syatt: No, but how many people have actually died? I bet more people have actually died Close Grip Bench Pressing than JM Pressing. And definitely more people Bench Pressing. Like, people die Bench Pressing every year.

0:12:01.8 Mike Vacanti: This is a fundamental misunderstanding of statistics that I see everywhere from politics to religion. Jordan’s bringing it into fitness right now.

0:12:09.9 Jordan Syatt: Actual deaths versus… You’re not…

0:12:13.7 Mike Vacanti: You have to… I can’t believe you don’t understand this. I’m actually getting upset right now, and I’m gonna…JM Press

0:12:18.8 Jordan Syatt: I can see it.

0:12:19.6 Mike Vacanti: Yeah, good. Good. Good.

0:12:23.0 Jordan Syatt: Good.

0:12:24.1 Mike Vacanti: Girlfriend broke up with you? Good.

0:12:25.5 Jordan Syatt: Good.

0:12:25.6 Mike Vacanti: Lift weights. You have to look at the frequency of programming relative to deaths.

0:12:32.6 Jordan Syatt: That’s fair.

0:12:33.6 Mike Vacanti: So let’s just say there are two deaths per year… By the way, I’m gonna continue with this to explain it if anyone doesn’t understand. There’s two deaths per year on the Barbell Bench Press and it’s programmed 5 million times, versus one death per year on the JM Press and it’s programmed 600… Get off ChatGPT, all right? I’m explaining to you literally Statistics 101.

0:12:58.6 Jordan Syatt: Based on Google, there have been no reported fatalities from the JM Press. None. I said, “How many people have died doing the JM Press?” Based on available search results, there are no reported fatalities linked to the JM Press. “How many people have died Close Grip Bench Press?” ‘Cause Bench Press is a lot. Close Grip Bench Pressing. No specific fatalities for that.

0:13:25.0 Mike Vacanti: Yeah. Yep, yep.

0:13:26.2 Jordan Syatt: But what about Regular Bench Press?

0:13:28.6 Mike Vacanti: That was on chest day. We’re on triceps day today.

0:13:34.4 Jordan Syatt: Yeah. A lot of people. A lot of people.

0:13:36.7 Mike Vacanti: Go ahead. Talk about why you like it.

0:13:39.0 Jordan Syatt: So JM Press is… The best way to explain it is essentially you’re in a Bench Press position, and I would say like a Close Grip Bench Press position, but instead of Bench Pressing, you’re doing a Tricep Extension where you bring the bar down to your chin or neck in a Tricep Extension and then you press back up. So you’re doing a Tricep Extension with a Close Grip Barbell Bench Press grip.

0:14:05.8 Mike Vacanti: Yeah. And from full extension, the beginning of the lowering is almost like a Bench Press, but then you’re keeping your elbows tucked and keeping your elbows elevated more than you are on a Bench Press, and then you’re literally lowering the bar towards your face.

0:14:25.5 Jordan Syatt: Yeah. Yeah.

0:14:26.5 Mike Vacanti: Very effective for loading the triceps. Also effective for eating the bar. What does JM stand for?

0:14:34.9 Jordan Syatt: I think it’s named after the guy who invented it. What does JM stand… What’s his name stand for in JM Press? What’s his name? JM Blakely. It was named after JM Blakely.

0:14:46.2 Mike Vacanti: Is he a powerlifter?

0:14:47.8 Jordan Syatt: Yeah.

0:14:48.2 Mike Vacanti: Cool. B tier, JM Press. Five and six, I’m interested in your perspective with your powerlifting background: Floor Press and Board Press. And I’ll preface this with saying that I’ve programmed very little Board Press in my career. I’ve programmed a little bit of Floor Pressing, but either of these were not programmed specifically for tricep growth, more used for someone who was having an issue with a sticking point on the bench and we were trying to work through that sticking point.

0:15:26.1 Jordan Syatt: Both of these, F tier.

0:15:28.8 Mike Vacanti: Okay.

0:15:30.3 Jordan Syatt: Both of them are F tier. And I would even argue that even for powerlifting, they’re F tier.

0:15:36.1 Mike Vacanti: Oh, yeah?

0:15:36.6 Jordan Syatt: For Bench Press, the only time… I shouldn’t say the only time. There are a couple of times that I think they’re an okay exercise. The first time is for geared powerlifting. And when I say geared, you’re wearing special equipment. You are wearing something called a bench shirt that you need help putting on. You can’t put it on yourself. You need at least one, sometimes two people to help you put this shirt on. That makes the most difficult part of the Bench Press the lockout, so where your triceps come in. So if you’re a geared bench presser, which is very rare nowadays. Back in the early 2000s, it was far more common in the powerlifting world, it’s a legitimate exercise to help with the sticking point because the shirt makes it so that coming off of your chest is the easiest part and locking out is the most difficult part, which is relevant to a Board Press and/or to a Floor Press. The other time that I would say it would be potentially beneficial is for someone who just loves Bench Press but has shoulder issues and they can’t get all the way to their chest. And at that point, it’s like, all right, is it really worth it? And they’re like, “Yeah, I fucking love it.” Okay, great. If you love it, we’ll figure out a way to do it and we can do it with a reduced range of motion. Floor Press, Board Press, amazing. But if you’re not a geared powerlifter, then your sticking point is closer to your chest. It’s within a couple of inches off your chest, which means that the Board Press and the Floor Press, you’re literally missing the point in the lift that is the most important to strengthen.

0:17:14.6 Mike Vacanti: Did anyone at Westside do either of these?

0:17:17.6 Jordan Syatt: All the time, but they’re geared powerlifters.

0:17:20.0 Mike Vacanti: Oh, got it. Everyone at Westside was?

0:17:22.6 Jordan Syatt: Yes.

0:17:23.1 Mike Vacanti: Oh, interesting.

0:17:24.0 Jordan Syatt: Everyone was a geared powerlifter. They were all wearing bench shirts, squat suits, deadlift briefs. Yeah, squat, all of it. So, yeah, it’s a geared powerlifting exercise. For the average everyday lifter, and even not even average everyday lifter, for even for advanced lifters, even for basically for everybody else, it’s a small range of motion specifically for increasing your Bench Press lockout, which most people don’t struggle with relative to strength out their chest.

0:17:59.4 Mike Vacanti: Yeah, yeah. I think I definitely agree with that. The much more common sticking point on a Bench Press is closer to the bottom of each rep, not finishing each rep.

0:18:12.1 Jordan Syatt: Yes. Correct.

0:18:13.2 Mike Vacanti: You will see people who fail closer to the end of the range, but most of the time, you’re right. I’m gonna go C tier for both. There’s definitely worse exercises on this list. I also, just to play a little devil’s advocate, there is recent research around…

0:18:36.5 Jordan Syatt: You just were shitting on the science in the previous one.

0:18:42.8 Mike Vacanti: No, no, no. No, no, no. I said the science isn’t the only thing. I said it’s one factor that plays into this. And whether or not… Look, by the way, JM Press doesn’t feel great on my elbows either.

0:18:53.4 Jordan Syatt: Gotta build those puppies up.

0:18:54.8 Mike Vacanti: No, get out of here. I’ll build… All right. Let me explain something to you. You’re gonna like this. You haven’t been spending much time on social media. You don’t know about the new research. You’ve been too busy taking your chess rating from a 400 to a 600 like an absolute stud.

0:19:09.7 Jordan Syatt: I’m not at 600. And last night I lost three games in a row so horrifically. But anyway.

0:19:17.4 Mike Vacanti: Recent study, I don’t remember all of the details, but basically, I think it was 10 weeks measuring muscle gain. Group one was… I really don’t remember the details. Group one was loading the stretch position of the movement and group two was only completing the squeeze portion of the movement.

0:19:43.1 Jordan Syatt: Okay.

0:19:44.3 Mike Vacanti: And on most body parts, they saw the same amount of muscle gain over a 10-week window, which is a fun counterpoint to all of the stretch-loaded obsession over the last two years that we’ve seen and participated in, I’ve participated in. And that’s relevant here because a Board Press and a Floor Press, you’re not doing a full range with your triceps and you can go heavier, but you’re doing mostly the squeeze part of the movement.

0:20:17.1 Jordan Syatt: Yeah. F tier. Next exercise.

0:20:18.2 Mike Vacanti: Couple C tiers right there. Couple Cs. Skull Crusher.

0:20:24.6 Jordan Syatt: S.

0:20:25.9 Mike Vacanti: Yeah.

0:20:26.5 Jordan Syatt: I love the Skull Crusher and all the different variations of it. Love it. I love like a Rolling Dumbbell Tricep Extension, which is similar to that. Love a Skull Crusher. Nostalgia is a huge part of it, but just what a great tricep exercise. Absolutely love it.

0:20:45.0 Mike Vacanti: I’m with you. I’m with you. And this is the reason I also have this S tier. I think there are a few things about this move that are similar to a JM Press but also better in that with dumbbells you have lesser risk of dropping the bar on your face. You can modify where you have the weights going, right? So you can have them going more to the top of your head. You can have them going overhead. I’m just kind of guessing, but seems like you can get more long head activation here relative to a JM Press, whereas there you’re getting a little bit more of a little more medial, a little more lateral. Skull Crusher is a great move.

0:21:39.5 Jordan Syatt: Yeah, love it. I really like an EZ Bar Skull Crusher, and dumbbell too, but that EZ bar has the nostalgia factor. But they’re great. Amazing exercise.

0:21:52.4 Mike Vacanti: What grip?

0:21:53.3 Jordan Syatt: Close Grip.

0:21:54.1 Mike Vacanti: Nice.

0:21:55.7 Jordan Syatt: Does that bother your elbows as much as the JM Press or no?

0:21:57.6 Mike Vacanti: Yeah. Yeah.

0:22:00.3 Jordan Syatt: Okay, that makes sense.

0:22:00.9 Mike Vacanti: Parallel Grip, I feel zero in my elbows. Like zero tendon, zero, and just 100% tricep pump.

0:22:08.3 Jordan Syatt: So that’s why you like the dumbbell.

0:22:09.8 Mike Vacanti: Mm-hmm.

0:22:10.3 Jordan Syatt: Yeah, that makes sense.

0:22:11.5 Mike Vacanti: Overhead Triceps Extension. Let’s say dumbbell or EZ bar.

0:22:17.9 Jordan Syatt: Oh, interesting. So not cable?

0:22:19.9 Mike Vacanti: No, because that’s the next move.

0:22:21.5 Jordan Syatt: Okay. Oh, so like Seated Dumbbell Overhead?

0:22:25.5 Mike Vacanti: Yeah, or I guess Standing, or a Standing EZ Bar, or a Standing Dumbbell.

0:22:33.1 Jordan Syatt: For the Standing Dumbbell or the Seated Dumbbell, it’s a two-arm, right? So you put your hand in a diamond?

0:22:38.4 Mike Vacanti: Yes, yes, yes.

0:22:39.6 Jordan Syatt: I really like that one a lot. I prefer, if I have to choose, I’m choosing Seated or… I don’t like the Standing. It’s just way easier to… It’s hard to stabilize as much, way arch the lower back. I think Seated is superior for this one, whether it’s dumbbell or barbell or EZ bar, whatever. I’m giving it an A. This is an A tier exercise.

0:23:04.1 Mike Vacanti: Where do you like to see someone’s elbows on this move?

0:23:07.0 Jordan Syatt: When I was growing up, it was a very common thing to say, “Tuck your elbows, elbows in, elbows in.” That was the recommendation. And I never ended up feeling it as much as when I let them flare out. So I actually like it flared. But it is very much individual preference. I’ll say, if I’m going for a combination of tricep and shoulder mobility, I’ll tuck it a little bit more. If I’m going for more just pure tricep, I feel it better in my triceps with a little bit more of a flare.

0:23:46.3 Mike Vacanti: I like that. I’m going, I’m between A and B. And nostalgia makes me want to go A. Just picturing the lights off gym, end of the workout. Partials, going past failure on these. But I’m trying to think of where we’re gonna have the cable. Because I would have to have the cable one above this.

0:24:17.0 Jordan Syatt: Wait, this is dumbbell.

0:24:19.0 Mike Vacanti: Yeah.

0:24:19.7 Jordan Syatt: Oh, sorry, sorry, sorry. Yeah, okay, I understood. I thought you meant where the cable was gonna be positioned. Got it. Okay.

0:24:24.1 Mike Vacanti: Yeah, I understand. Just because with the cable, you have tension throughout and on the dumbbell, you’re really loading the stretch, but then as you get closer to the top of each rep, less. I’ll go low A tier. Nostalgia keeps it in the low A tier for me. Overhead Cable Tricep Extension.

0:24:52.6 Jordan Syatt: With the rope, right?

0:24:54.5 Mike Vacanti: Rope or single arm?

0:24:56.7 Jordan Syatt: It’s two different exercises.

0:24:58.3 Mike Vacanti: All right, let’s rank them both.

0:24:59.7 Jordan Syatt: All right. So for the Rope, I love the Rope. I really love Overhead, right? It’s like, so you’re facing the other way. You face away from the cable.

0:25:11.7 Mike Vacanti: Yeah. I would say you can do… I mean, there are so many ways, right? You can play with the position, the height of the attachment. And you can also do these standing. You can do ’em on an incline bench is nice. You can do ’em…

0:25:24.6 Jordan Syatt: Oh, that’s a nice one.

0:25:27.1 Mike Vacanti: You can do ’em seated.

0:25:27.2 Jordan Syatt: I like ’em kneeling, but I do like the incline bench.

0:25:28.6 Mike Vacanti: Yeah, kneeling.

0:25:30.7 Jordan Syatt: I prefer… Standing is my least favorite for the same reason that it’s the least favorite with the dumbbell. I do love the incline bench and I really like kneeling. Kneeling is probably my favorite, especially if I’m trying to get more range in my shoulder.

0:25:44.9 Mike Vacanti: You like rope more than straight bar on this one?

0:25:47.5 Jordan Syatt: Yeah, I do.

0:25:48.2 Mike Vacanti: Interesting.

0:25:48.8 Jordan Syatt: It’s just more comfortable for me.

0:25:50.3 Mike Vacanti: Me too. But I would think that would translate over to EZ bar versus dumbbell, overhand versus parallel on like a Skull Crusher.

0:25:57.9 Jordan Syatt: No, when I use the straight bar on this one, I just feel like I can’t get as much range. Whereas the rope, it really allows me to pull and get a much bigger range.

0:26:10.7 Mike Vacanti: Yeah.

0:26:12.7 Jordan Syatt: So I’m going to give this A tier as well. I’m giving this an A tier as well. I’ll give this one A tier and then Single Arm. Man, this one’s tough, because it’s effective for the triceps. I like it.

0:26:30.2 Mike Vacanti: Too nerdy for you?

0:26:31.3 Jordan Syatt: No, it’s not nerdy. It’s just annoying. And I don’t really know why. And I program it and I do it, but I get way more excited for the Overhead Tricep with two hands than the one hand. The one hand one… You know what it might be, is it just takes so much longer to do both arms.

0:26:53.6 Mike Vacanti: Yeah.

0:26:54.7 Jordan Syatt: It’s just like you gotta do both arms. When I can get ’em both done at the same time, it’s more convenient, more efficient. The Single Arm is great, but I think it’s just more annoying because I gotta do both sides.

0:27:06.0 Mike Vacanti: Cool.

0:27:06.8 Jordan Syatt: So I’ll give that one… I have to give it an A tier for effectiveness, but I would prefer…

0:27:12.4 Mike Vacanti: Yeah, lower.

0:27:13.5 Jordan Syatt: Yeah, lower A tier.

0:27:14.0 Mike Vacanti: I’m going upper A tier on the Overhead Cable and I’m going mid A tier on the Single Arm. There’s also, especially on the Lying Incline Bench Rope Cable Overhead, you have so much stability built in where you’re just crushing your triceps.

0:27:35.1 Jordan Syatt: Yeah.

0:27:35.5 Mike Vacanti: Whereas on the Standing Single Arm, there’s more to think about in terms of how packed do I want my shoulder? What’s the angle? I have this cable going behind my head, but I don’t want it to hit my head.

0:27:48.1 Jordan Syatt: Yes.

0:27:48.9 Mike Vacanti: Where’s my body standing? What am I holding with my non-working arm for support? So there’s, in addition to taking twice as much time, there just is more to think about versus like, “All right, I’m gonna lay here and just smoke my triceps.”

0:28:04.4 Jordan Syatt: Yeah, completely agree. And the only annoying part about the incline bench one is, you gotta bring the bench over to the cable machine and set that up and get the distance and all that. But I would rather do that than the Single Arm version, because the Single Arm one, I feel like on every rep I’m adjusting. I’m adjusting my torso position, I’m adjusting the line of pull. It’s always a constant adjustment. Once you get the bench set up, you’re good. It can take a minute. And depending on the gym, it might be a little bit annoying to wheel that bench all the way over there but I love that one.

0:28:36.6 Mike Vacanti: That’s a fair point. Subconsciously, I haven’t done Lying Cable Overhead in a while because it’s inconvenient where I’ve been training versus when I’m thinking of the times I did it, it was a more empty gym where the benches weren’t far from the cable stack.

0:28:53.5 Jordan Syatt: Yeah. Yeah.

0:28:54.8 Mike Vacanti: Overhead Bodyweight Triceps Extension. So like Smith machine or barbell hands on it at standing body weight.

0:29:05.3 Jordan Syatt: Wait, standing or you’re leaning into it?

0:29:10.1 Mike Vacanti: Leaning into it.

0:29:11.1 Jordan Syatt: I love that one. So this one’s great. It’s super modifiable. If you’re not as strong, you just have the bar higher up. I prefer it on a Smith machine just because it’s so much easier to adjust the bar height. If you’re doing it on a squat rack, you gotta take the time to move the hooks and da, da, da. But dude, I love this exercise. It might be the one that makes me the most sore out of all.

0:29:41.3 Mike Vacanti: Yeah, yeah.

0:29:42.6 Jordan Syatt: I get so sore from doing this. I think it can be difficult to learn. You gotta clear the head under the bar. But I’m gonna give it an A. I’m giving… It’s such a great exercise. I will say the main… Like you can’t load it, but the progressive overload is lowering the bar. What I’ve been doing recently, ’cause I do this one all the time, is not only do I lower the bar, but after a certain point, lowering the bar is not really possible, so I elevate my feet so that it wrecks. Absolutely wrecks. Yeah, I’m teetering on S tier, but that’s an A tier exercise.

0:30:35.3 Mike Vacanti: I agree. I got it in A tier. Weight vest, you can kind of load it, but it’s just less convenient, not everyone has one, and it’s not as trackable, and you don’t have every increment of weights.

0:30:53.3 Jordan Syatt: Yeah, exactly.

0:30:53.5 Mike Vacanti: You, sometimes can’t go heavy as you need to. But like you said, feet elevated, low bar, and then you throw a weight vest on.

0:31:01.0 Jordan Syatt: Dude.

0:31:02.7 Mike Vacanti: And obviously increase reps up to however many you wanna go.

0:31:05.6 Jordan Syatt: 20. That’s as high as I’ve… And that’s horrible. One or two sets and you’re done.

0:31:10.1 Mike Vacanti: Yeah. Yeah. That’s a cool, less common movement. I actually added that one in because it wasn’t even in AI’s domain, although it probably will be after this episode in the way that AI’s progressing. What’s your current fear on robots, 1 to 100? Higher or lower than two years ago?

0:31:31.8 Jordan Syatt: Higher, for sure. My personal fear for me as an individual isn’t as high as it would be if I was in a different career. I think personal trainers are in a really good industry. Bless you.

0:31:51.8 Mike Vacanti: Thank you.

0:31:52.1 Jordan Syatt: They’re in a really good industry. It’s very challenging to see in the foreseeable future robots, AI overtaking our job. If I was a Data Analyst, I’d be freaking out. Or like, there are so many jobs that… Bless you.

0:32:18.8 Mike Vacanti: Jinxed me. It’s awful.

0:32:23.1 Jordan Syatt: There are so many jobs that AI can do really, really well. If I was an app developer, I’d be freaking out. If I was a… And, I don’t know, fucking, you put slides together. Or remember Fiverr?

0:32:45.7 Mike Vacanti: Yeah.

0:32:46.6 Jordan Syatt: Remember the website Fiverr? Where you could go on and pay five bucks and have something be made for you, like an ebook cover or thumbnails, whatever it is? If I was any of that, bless you, I would be really worried because AI does it now.

0:33:00.6 Mike Vacanti: Yes. Yeah, or…

0:33:02.2 Jordan Syatt: But for personal trainers, when you’re in a service-based industry that people are hiring someone because, not just the knowledge they have, but because of that human interaction and because they like the individual, it’s just not as concerning. As a society, however, it is very concerning. My fear mostly comes from that, as the societal impact of it.

0:33:29.3 Mike Vacanti: Great breakdown. And I couldn’t agree more, especially with the level to which the personal relationship between coach and client exists in our industry and how important it is for the client’s success and the coach’s success as well. If the coach’s success is based on how their clients are doing. Yeah, I think there’s a lot of stuff that’s getting automated before that is, and there’s so much upside benefit in using the tools, whether it’s for business or coaching or knowledge, assisting with content creation. I know Jordan’s debating Grok on a, what a weekly basis, would you say?

0:34:17.1 Jordan Syatt: All the time, dude, I, as an aside, I’ve been getting so many ads in my feed for these business guru masterminds, and they’re all… I’ve seen a huge shift. Maybe it’s just finally hitting my feed now and people have been seeing these for a long time, but on my feed, these ads are now for these masterminds that are all AI-based.

0:34:44.3 Mike Vacanti: Interesting.

0:34:45.3 Jordan Syatt: They’re like, “Hey, here’s how you run ads.” And then they’re using testimonials from coaches who are like, “Before I did this course, my monthly income was $80,000, and now I’ve been able to make it to like $160,000 with these ads.” And I’m just like, you are fucking lying, number one. Number two, let’s assume that your average income was 80,000 a month. Let’s just assume that, which I don’t believe, but let’s say it is. That means you have a huge amount of money to spend on ads.

0:35:24.8 Mike Vacanti: Yeah.

0:35:25.8 Jordan Syatt: Whereas if you’re thinking of running ads and your average monthly income is 5,000 a month, 7,000 a month, 10,000 a month.

0:35:35.8 Mike Vacanti: Or less.

0:35:36.4 Jordan Syatt: You don’t have a ton of money to be putting into these ads. Not to mention, I just don’t think these people are telling the truth.

0:35:43.0 Mike Vacanti: Yeah.

0:35:44.1 Mike Vacanti: And there’s a huge difference. Like, cool, let’s say you went from 80 a month to 160 a month. Okay, but how much of that is gross and how much of that is net? How much did your ad spend increase in order to make that happen? It’s, I’m seeing it constantly, and it makes me very happy that those in the mentorship know nothing is going to replace you showing up consistently and helping people and making great, helpful content that helps people improve their goals. It’s free and it’s effective. And it’s so funny. People are like, you know how pissed coaches get when they’re like, “Why are you trying to write your own programs? This is what I’m trained in doing. Why are you trying to become a personal trainer? Let me do this for you.” It’s like, you realize, advertising is a separate industry. Why are you trying to become an ad person?

0:36:40.2 Mike Vacanti: Yeah.

0:36:40.7 Jordan Syatt: Like copywriting, understanding the platforms that you’re using. You think you’re gonna boost a post and now you’re an ad person? For fuck’s sake, it is a whole separate world.

0:36:51.9 Mike Vacanti: Well, there’s some of it is just hypocrisy. Some of it is those gurus weren’t succeeding making organic fitness content and so they pivoted to ad-based stuff. Some of it is just contrarian. Like, other people are zigging, I’m going to zag. Some of it, like you said, is you can advertise revenue success and not net income. “I went from 80k to 160k a month,” by spending an extra 90k on ads.

0:37:22.5 Jordan Syatt: Yeah, exactly.

[laughter]

0:37:24.1 Mike Vacanti: So I lost 10 in net. But I get to push this. There’s a reason that Jordan and I have been running the Fitness Business Mentorship for seven years now and you have never once, not one time, not on this podcast, not on any of our social media, nowhere have you seen us do a testimonial based on how much money someone in the mentorship makes. And we could.

0:37:45.3 Jordan Syatt: Very easily.

0:37:46.0 Mike Vacanti: There are plenty of stories over the years of numbers that I honestly don’t even want to get into. It’s akin to picking outliers or even just you can put some outrageous numbers and stories out there and that will lead to more signups, but it’s actually a loss-loss, not a win-win. And it’s a loss-loss because, one, it’s a loss for people who sign up based on that and then are expecting that. But two, it’s a loss for Jordan and I because we don’t want to work with people, we don’t want to work with coaches, we don’t want to work with personal trainers who are trying to make an extra 25k a month ASAP. We don’t want to work with that kind of person. We want to work with the type of coaches who genuinely enjoy coaching people and want to grow their business so that they can help more people, period. And yes, you make more money when you do that, obviously. But whether it’s soft mentions in content or running actual ads about making more money, it leads to a certain type of person signing up that we don’t want in the mentorship.

0:38:57.5 Jordan Syatt: Yeah, completely agree.

0:38:59.1 Mike Vacanti: Straight Bar Triceps Pushdown.

0:39:01.6 Jordan Syatt: Such a great exercise. Such a great one. I’m gonna go A tier. Yeah, it’s just, it’s fantastic. I’m not gonna give it an S. I’m trying to reserve that, but A tier, great exercise.

0:39:16.8 Mike Vacanti: I almost think for a single-joint exercise to be S tier, it needs to be absolutely elite and we can only give so many of them out. Which is kind of why I wanted to give Close Grip Bench an S at the beginning of this because I’m with you. I think the Pushdown, whether it’s straight bar or even a V-bar, I’m okay with a few different attachments here. I agree with you. I think A tier is the right place for this. I mean there’s a few very… The next one is Rope Cable Pushdown.

0:39:47.0 Jordan Syatt: I’m also giving this an A. I will say, I think I prefer the straight bar. I think I just feel it better on this specific exercise. The wrist aspect of the rope can be a little bit uncomfortable, I guess, but I also give this an A. Really great one.

0:40:11.3 Mike Vacanti: Yeah. I’m gonna give an A to every variation of this. Single Arm I would give an A to. That’s actually not on here, but I think that’s a great movement and actually easier than the Single Arm Overhead Cable.

0:40:26.0 Jordan Syatt: Yes. Agreed.

0:40:26.8 Mike Vacanti: Easier from the perspective of making sure everything’s in the right place on the move. Yeah, these are great exercises.

0:40:35.0 Jordan Syatt: Yeah.

0:40:35.6 Mike Vacanti: Reverse Grip Triceps Pushdown.

0:40:39.2 Jordan Syatt: C. C tier. I’ve never really felt it very much. It’s just, it’s never been something that I’ve enjoyed or felt any difference whatsoever in.

0:40:51.1 Mike Vacanti: Yeah. You’re trying to be fancy for no reason. I actually don’t care. I don’t think there’s good EMG. Oh, you’re getting more medial versus long, you’re getting more lateral versus… Because I think the argument is you get more medial on the Underhand Grip Tricep versus an Overhand Grip Tricep. I’ve never felt any of that. I’m going with anecdote and intuition over science on this one. I’m also weaker, and I think everyone is weaker in that position compared to an overhand position. It requires more grip strength. It’s training the tricep less and trying to be too fancy for me.

0:41:33.3 Jordan Syatt: Agreed. What’s your ranking?

0:41:35.6 Mike Vacanti: I’m gonna give it a D. It’s a D tier movement.

0:41:38.9 Jordan Syatt: Yeah.

0:41:39.8 Mike Vacanti: Cable Triceps Kickback.

0:41:42.2 Jordan Syatt: I really like it a lot. If I had to choose between the kickback and just the Single Arm Tricep Pushdown, I’m gonna go with the Pushdown. Just, it’s basically the same thing. It’s just, it’s the same exercise, just one of them you’re bent over and one of them you’re standing up, but you’re essentially doing the same thing ’cause you’re adjusting the height of where the cable is. I think the Single Arm Pushdown is more convenient and you don’t have to worry about your body positioning as much, but you’re targeting essentially the exact same thing. I’m gonna give it a very high B because I just think it’s not as convenient as the Single Arm Pushdown.

0:42:26.4 Mike Vacanti: Yeah, I think that’s fair. Sp I’m thinking both what’s below it and what’s above it. I think it is just an extension of the Single Arm Pushdown. Here’s what I’m trying to think. Is this movement closer to a Single Arm Cable Pushdown or is it closer to a Dumbbell Triceps Kickback? I think it’s closer to what’s above it. I think it’s closer to the Cable Pushdown than to a Dumbbell Kickback. And so high B, low A…

0:42:58.9 Jordan Syatt: Yeah, agreed.

0:43:00.2 Mike Vacanti: Is the place here. Drag Pushdown.

0:43:04.6 Jordan Syatt: I don’t even know what that is.

0:43:05.7 Mike Vacanti: It says or Rocking Pushdown. I think it’s almost a momentum-based… It’s almost like the J… Not quite, but like a JM Press of Pushdown where it’s… I think of a Pushdown as… Like a strict Pushdown with your elbows in position, as more lateral head. And, obviously, going overhead, a Cable Overhead Extension, is more long head. With this, I’m picturing a Pushdown but where you’re bringing your hands closer to your face and your elbows up on every rep and instead having a hybrid where you’re recruiting more long head than you do on a normal Pushdown.

0:43:47.1 Jordan Syatt: Yeah, so like the JM Press of the Pushdown variation. That makes sense.

0:43:51.3 Mike Vacanti: Yeah. Yeah.

0:43:52.1 Jordan Syatt: I’ve never done it.

0:43:53.3 Mike Vacanti: I haven’t either.

0:43:54.1 Jordan Syatt: I could say just from that explanation, I’d probably give it a high B, low A, realistically, but I need to try it.

0:44:05.1 Mike Vacanti: Yeah, I haven’t done it either. I’m not even 100% sure. I know I spoke somewhat confidently there, but if what I just said is it, I think it’s probably an A. But yeah. Katana Cable Extension.

0:44:20.7 Jordan Syatt: I like this one a lot. I’m gonna give it an A. I prefer just the Overhead Tricep Extension on the cable. I just prefer that. It’s just more convenient. But it is a great exercise. I’m giving it an A.

0:44:35.8 Mike Vacanti: Yeah, technically I think it’s an A. I feel like it’s a little too fancy, trying to do a little too much and a little too nerdy. So I’m gonna actually knock it down to a B even though I’ve never done it and so I probably shouldn’t be judging. It just gives me a little bit of vibes of the…

0:44:54.2 Jordan Syatt: Line of pull crap?

0:44:55.1 Mike Vacanti: Wrist cuff, tennis ball, lying down.

0:44:55.5 Jordan Syatt: Yeah, yeah, yeah. Yeah.

0:44:57.6 Mike Vacanti: ‘You got your electrodes on in the middle of the gym’ type energy. Dumbbell Triceps Kickback.

0:45:12.5 Jordan Syatt: High B, low A. I think it’s a good exercise. I think a lot of people fuck it up. It’s way easier to mess up the Dumbbell Kickback than it is to mess up the Cable Kickback or the Cable Single Arm Pressdown, because it’s way easier to use momentum. It’s way easier to neglect the lockout on it, it’s way easier… It’s just, there’s so many more ways to cheat. But if you do it properly, it’s a really, really good exercise. So high B, low A.

0:45:48.1 Mike Vacanti: What’s your favorite way to do this in terms of both arms versus single arm? And are you standing, bent, are you using a bench or anything?

0:45:56.2 Jordan Syatt: Single arm, bent over. I’ll put one hand on the bench, and I try and really lean far over to get a nice big stretch. Like people when they let their torso elevate… Even when people try and keep their torso parallel, often it’s not. They think their torso is parallel, but it’s elevated. So I try and get my head below my hips and really lean far over forward.

0:46:22.2 Mike Vacanti: That makes a lot of sense because the more upright you are, the less tension when it’s stretched.

0:46:31.0 Jordan Syatt: Yes.

0:46:31.9 Mike Vacanti: And if you’re at a place where, did you say your head is below your hips?

0:46:35.6 Jordan Syatt: Yeah, yeah. Correct.

0:46:36.6 Mike Vacanti: Yeah. So what you’re doing is you’re essentially using gravity to get… ‘Cause this is… The downside of this move compared to the cable is that it’s hard to load it when your tricep is fully stretched, but you’re doing everything you can to load it when it’s stretched by getting in that position making it as difficult as possible. Cool. I actually haven’t thought… Like upper body parallel is probably the furthest I’ve gone with this, but I’ll try that. I’m gonna go B just because it’s a step below cable in my mind. But like I said before, the vague study that I don’t remember many details on that’s undoing two years of work in the evidence-based community. Bench Dips.

0:47:21.3 Jordan Syatt: Bench Dips are… They’re a B. I think they’re a B. I think a lot of people can’t do it. They just don’t have access to that range of motion.

0:47:35.4 Mike Vacanti: The shoulders?

0:47:36.6 Jordan Syatt: Shoulder extension. Yeah, and it’s just a lot of ’em don’t have access to it. If you can do it, I think it’s a great exercise. I think it’s also a great exercise to… It’s a goal. It’s a good goal to want to have that range of motion. But if someone’s like, “I just want to target my triceps,” I’m not putting that in the top 10 or top 20 list of exercises for triceps. If it’s, “Hey, I want triceps and I want better overall mobility and range,” that’s a good goal to have that exercise in there, but that’s not as a tricep-specific exercise that you need this for triceps specifically.

0:48:16.7 Mike Vacanti: That’s a good explanation. The upside again here, I almost have this, it’s not as good of an exercise, but I have it in the same area as the Diamond Pushup in terms of park, prison, basement gym. We gotta bring back prison workouts. They had such a run. The downside of this is having someone do it who doesn’t have the mobility to do it and is a grinder, like I want to work really hard type of person. And so they’re getting their elbows to 90 or even further, but their shoulders are all jacked up, their back’s rounded, they’re just moving in all goofy kinds of ways, risking injury, targeting the triceps less, doing it without a controlled eccentric. I think it’s a B if it’s done well and a C in general.

0:49:26.6 Jordan Syatt: I just had these nostalgic flashbacks to high school. You elevate your feet in front of you on a bench and then you have someone load plates onto your legs as you’re doing it. Those were… That’s a really great exercise.

0:49:40.3 Mike Vacanti: Awesome, awesome memories.

0:49:42.5 Jordan Syatt: Yeah.

0:49:43.2 Mike Vacanti: Dumbbell Overhead Triceps Extension, Single Arm.

0:49:46.1 Jordan Syatt: I like it. I even do it, but I’m not the biggest fan of it. It’s difficult to find a dumbbell. The biggest issue with the Seated Dumbbell Tricep Extension is sometimes it’ll hit your head. You know what I mean?

0:50:06.7 Mike Vacanti: Yeah.

0:50:07.5 Mike Vacanti: Like when you’re sitting. And this one I found as well, even more so with this one, I feel like, depending on the dumbbell, it’s coming close to your head and sometimes you’ve really got to work to not smack the back of your head with it or the top of your head with it. And I feel like in the process of trying to move your head out of the way, you’re shifting what would be a better range, which is why if I’m doing this, I prefer to do it on the cable machine. The cable machine is like you don’t have to worry about it hitting the back of your head. For this, I’m gonna give this a B. It’s a very good exercise with just some drawbacks due to the implement being used.

0:50:49.1 Mike Vacanti: I agree that I like the cable more. Cable feels better for me, too. I think you’re right. It’s not a C. And I wanna say it would be an A in terms of effectiveness if you’re doing it right, but the awkwardness… I think part of making it maximally effective, too, is doing it with a little bit of lean and using gravity to your advantage, similar to what you were describing with leaning forward on the kickback. Like, if you’re training your right arm, leaning a decent ways to your left to use gravity more, get that big stretch. B tier move. Tate Press.

0:51:40.9 Jordan Syatt: Oh, I love a Tate Press. I really do love a Tate Press. For overall tricep development, I’m giving it a B, but for nostalgia, for tricep strength and elbow strength, I’m giving it an A. I love a Tate Press.

0:52:01.2 Mike Vacanti: Nice. It’s never, and no disrespect to the legend Dave Tate, it’s never felt amazing for me. I think B’s a good place for it.

0:52:14.4 Jordan Syatt: You wanna go C, but you don’t wanna disrespect Tate, so I get it.

0:52:17.6 Mike Vacanti: No, no, I actually… I’m trying to not let personal anecdote completely weigh it down, whereas I know it’s effective and I see other people who feel great with it. Last one. Band Triceps Variations, Kickbacks or Overhead.

0:52:40.5 Jordan Syatt: Man, I was hoping you were gonna say Band Tricep Pressdown.

0:52:43.0 Mike Vacanti: We’ll throw that in there too.

0:52:44.3 Jordan Syatt: I don’t like the Band Tricep Kickback, to be honest. I’m just not a big fan. I’m not even a big fan of the Band Tricep Overhead.

0:52:53.1 Mike Vacanti: I think you have nostalgia. I’m actually gonna tell… I’m gonna tell you why you like the band.

0:52:58.4 Jordan Syatt: Yes.

0:52:58.9 Mike Vacanti: I think you picture Louie doing a set of 100 with the Band Pressdowns and you’re like, “Let’s go.”

0:53:04.0 Jordan Syatt: Yes. Louie made me every day I was at Westside do 300 Band Tricep Pressdowns every day, and they would be done in sets of 100. And I wasn’t allowed to take my hands off the band for every set.

0:53:18.6 Mike Vacanti: That’s right.

0:53:19.5 Jordan Syatt: Yeah. I have a huge amount of nostalgia for that exercise. I love it. It’s great. It’s easy. You throw the band over a door. Done. Awesome. I’m gonna give it a B, but I love it.

0:53:40.4 Mike Vacanti: Respect. I’m gonna go C tier with these three just because I don’t have the nostalgia that Jordan has with it from Westside.

0:53:50.4 Jordan Syatt: Yeah.

0:53:51.5 Mike Vacanti: Great… Vacation, awesome. You want to do a 15-minute workout before going to the pool, I’m gonna have this in a little circuit for you. A little Band Overhead, amazing. You have less tension when it’s stretched, and it’s not just like, “Oh, we need to have maximal tension when the muscle is stretched.” It’s also if you can do a certain number of reps with a given band resistance, you’re just not getting enough tension in the stretch position because you can complete the reps. C tier. But honestly, if I have a Floor Press in the C tier, which you have in F tier, I think a Floor Press is better for triceps development than any of the Band Press variations.

0:54:49.5 Jordan Syatt: Not the Pressdown.

0:54:50.8 Mike Vacanti: Not if you’re doing 300 every day. 300 of anything every single day and you’re gonna see progress in some ways.

[laughter]

0:55:05.4 Mike Vacanti: Good, man. This was a good episode.

0:55:06.2 Jordan Syatt: Great episode. Thank you everyone for listening. Please leave a five-star review, iTunes, Spotify. Share it on your social media, tag us, it would mean the world to us. Thank you to everyone who’s in the mentorship. We love the coaching calls every week. We love seeing your progress, the positive community. If you’re not in the mentorship, link is in the show notes if you want to apply. That’s it.

0:55:28.8 Mike Vacanti: See you next week.