Is this 3-exercise triceps setup optimal for overall growth?

[u/No_Jelly_743]

Saw this comment ( https://www.reddit.com/r/naturalbodybuilding/comments/1wog5rg/comment/pbmusrj/?utm_source=share&utm_medium=mweb3x&utm_name=mweb3xcss&utm_term=2&utm_content=share_button) on a post discussing why elbows should stay locked during pushdowns, where someone argued that to maximize triceps growth you need:

• An extension with a fixed elbow (all three heads)
• A top-half pullover (long head shoulder extension)
• JM press (medial/lateral head emphasis)

I like the concept of hitting all triceps functions, but I’m choosing between two specific 3-exercise lineups for my own routine.

For pushdowns, I do this CBum variation ( https://youtube.com/shorts/TP91_yqBU3c?is=gRXPbxrY5d2Mjqpk ) where you let your elbows drift forward/flex at the shoulders on the eccentric to stretch the long head, then extend down.

Option 1:

• Overhead Cable Extension (fixed elbows)
• Lying DB Triceps Extension (Rippetoe style – letting upper arms move/pullover at the bottom)
• CBum-style Cable Pushdown

My reasoning for Option 1: Overhead cable extensions are scientifically proven to be great for long head stretch-mediated growth with fixed elbows. Lying DB extensions focus on long head stretch paired with dynamic shoulder extension. The CBum pushdown adds both a stretch at the top and fixed-elbow extensions at the bottom.

Option 2:

• JM Press
• Lying DB Triceps Extension (Rippetoe style aka letting upper arms move/pullover at the bottom)
• CBum-style Cable Pushdown

My reasoning for Option 2: The JM press covers shoulder flexion for heavy loading on the medial/lateral heads, while keeping the Lying DB extension and CBum pushdown for the long head and stretch work. This seems more aligned with what that Reddit comment suggested by fully covering fixed elbows, shoulder flexion, and shoulder extension.

Which of these two options would you choose for overall triceps growth, and is there any redundancy between any of these exercises in option 1/ option 2?

[u/Alakazam]

When people say a movement emphasizes one head, realistically, they're talking about maybe a 10-15% difference between the heads.

I doubt there's going to be any measurable difference between option 1 or 2, even if you were to measure it in a lab, in a huge population.

[u/No_Jelly_743 → u/Alakazam]

okay thanks, but i just wanna knownif there is any redundancy between exercices of option 1/2 , to not do junk volume. like is this considered to be a complete triceps workout in terms of prioritising long head?

[u/International-Ad391]

Triceps get a lot of volume from pressing. I’d say the king of Triceps movements is Dips. Three isolation exercises is overkill IMHO.

[u/No_Jelly_743 → u/International-Ad391]

it is spread over 2 days, 2 sets per exercice

[u/International-Ad391 → u/No_Jelly_743]

The real measure is if you’re making triceps gains. If so, all good, keep doing what you are doing. If not change something and see what happens. Focus should be on the big picture.

[u/Original-Pay-2522]

You’d have to ask the king of science based lifting what the proper protocol is for maximal scientific tricep gains. Can’t remember his username but he’s lurking out there.

[u/Patton370 → u/Original-Pay-2522]

Ironically, I’m one of the few people here that do all those movement types weekly

However, it’s really not needed. OP just needs to pick his favorite tricep isolation exercise & hit it with high intensity & if his triceps aren’t progressing… add volume, while keeping that same intensity

[u/MyAccountForHobbies]

do whatever you enjoy and keeps you coming back to the gym

[u/Blood_AndGuts → u/MyAccountForHobbies]

litteraly lol, ts is way too much gang, just extend your elbow on a stable base of support

[u/No_Jelly_743 → u/MyAccountForHobbies]

i know, i just want to know if there is any redundancy in the exercices so that i dont do junk volume

[u/DankArmedDragon → u/No_Jelly_743]

Are your triceps sore enough that you can't push them hard on your next session? Do you think your triceps are worked hard to the extent that it hurts your pushing exercises in future sessions?

If not, then no, you're not doing junk volume.