The triceps are one area that absolutely require isolation movements for maximal
growth.
Feel free to debate me on this, but it�s not just the anecdotal fact that every top
bodybuilder does extensions, it�s also the fact that EMG research shows this.
When comparing a variety of exercises, including bench presses, dips, and extensions
(isolation work), isolation came out on top.
Medial Triceps
Mean:
Rope Extension, Cable Extension, Weighted Dip
Peak:
Rope Extension, Cable Extension, Band Extension
In fact, the rope extension had 276 peak EMG activation (100 is the most you can
voluntarily do), and the highest press was just 170-a floor press, actually.
A close grip bench press was just over a hundred.
A great exercise�but no 276.
EMG research isn�t perfect, but something getting almost TRIPLE the muscle activation
isn�t something to be ignored!
Do them overhead with cables.
More info...
https://www.quora.com/What-are-the-best-tricep-exercises-with-weights
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* Origin: The Hobby Line! BBS (999:1/1)