Top Exercises for Muscle Growth

1. Overhead Cable Triceps Extension (S tier): Optimal for working the long head under tension.
2. Skull Crushers (S tier): Provides great overload and targets the long head effectively.
3. Bar Press Down (A tier): Stable movement hitting medial and lateral heads well.
4. Close Grip Bench Press (A tier): Excellent for progressive overload, but less effective for long head growth.
5. Cable Kickbacks (A tier): Good contraction for long head despite being less effective than cables.
6. Dumbbell French Press (B tier): Effective but may become awkward with heavy weights.
7. JM Press (B tier): Hybrid movement that has merit but may cause discomfort.
8. Machine Dips (B tier): Good stability and muscle targeting, but not favored over cable movements.
9. Rope Press Down (B tier): Feels good but loses tension stability compared to the bar.
10. Diamond Push-Ups (B tier): Good finisher, engages triceps hard but tricky to progress.
11. Dumbbell Skull Crushers (A tier): Effective but slightly awkward in execution.

Exercises to Avoid

1. Dumbbell Kickback (C tier): Ineffective due to poor resistance curve.
2. Bench Dips (C tier): Hard to overload as they progress.
3. Reverse Grip Press Down (C tier): Limits strength output and effectiveness.

General Recommendations

• To maximize tricep muscle growth, include isolation exercises that focus on overhead movements.
• Provide balanced training that incorporates various angles for comprehensive development.
• A solid base of pressing movements is essential but should be combined with isolation exercises for best results.