The triceps are one area that absolutely require isolation movements for maximal
growth.

Feel free to debate me on this, but itÿs not just the anecdotal fact that every top
bodybuilder does extensions, itÿs 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 exerciseÿbut no 276.

EMG research isnÿt perfect, but something getting almost TRIPLE the muscle activation
isnÿt 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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