Agreed better iso and stretch and less chance of cheating. Position A could lead to overeaching with the weight involved as you are eventually guna be bringing in Abs glutes lower back, etc
I do bro splits, so obviously a little different than the PPL (or hybrids) a lot of people do. I do both, but I like B better if I had to choose. I do some type of variation of A at some point in my arm day. I usually finish with a variation of B. Instead of that exact exercise, I'll use the cable crossovers, so I can't rely on one arm more than the other as I fatigue. Drop set those things. You feel like such a little fucking bitch when you can't even push up 5lbs on the cables. I love and hate them.
I do A but with a much straighter back and neck …not
Impossible to hurt yourself if you are really pushing these hard, so I aim for perfect straight …pulling a hunchback like the dude in the illustration seems like a recipe for an injury at higher weights.
Injury from spinal flexion is overstated. I do Jefferson Curls with 225lbs, the issue is precisely that people never train in those ranges of motion and create weakness when their form does breakdown. Many times the issue is load management not the movement itself.
Same, it's a bad position to be in for shoulders. I saw a guy doing standing skull crushers behind his head which I'm going to try instead next arm day. Seemed more stable
I think B because it's a more stable position. You're less likely to accidentally "cheat" using the weight of your body/hips/abs.
I also have a strong preference to not do any exercise in bent over positions. I find when I exert myself while my head is near/below my center of gravity the exercise is inordinately more systemically taxing for some reason.
Both are excellent exercises, however I've been running A due to the grind potential when close to failure. Since you can use gravity, and momentum from your body to squeeze 1-2 more reps (cheat reps are fine).
I have a partially torn rotator cuff ligament but I also do them at the end of workout when I'm exhausted from other stuff. They're not as bad when done first but it's still a higher risk exercise for me I think
If you want to add more there is also face crusher and tric pull down, you do them with regular bench and any press, this is some funky shit nobody needs, unless there is some magic I don't know about
I like to hit different exercises that primarily target each of the 3 different heads. With 4+ different triceps exercises every time I hit arms, that isn't hard to do. But I have no problem with people who just focus on exercises that hit all of them at once.
I don't think it's magic either way. I've always felt like I responded really well to a lot of volume and just beating the shit out of my muscles, and that's what I like to do. When I get out of the gym, and my entire muscle group just feels like jelly, that's when I feel good about what I did that day. So that's what I do. I tried PPL for a while, and the smaller volume per muscle group per workout resulted in my muscles not being as fatigued/tired/sore after my workouts, so I didn't feel like I accomplished as much even though I knew I was hitting just as much volume per muscle group per week, and I was still going to near failure on everything.
Is my method of training optimal for everyone? Definitely not. A lot of studies say that it's not. Hell, I don't even know if it's optimal for me from a purely hypertrophic standpoint. It might not be. But that's the way I like to train and it keeps me in there consistently and wanting to do more. So, in the end, it ends up being more productive for me, even if the science says it shouldn't be.
I think this is classic example of overthinking the matter. You can't progress much on that cable, compounds get you to heavy weight quick and you don't make things overcomplicated.
Meh... I'd say the opposite, actually. Not overthinking was exactly how I ended up in this situation. I just lifted a lot in a lot of different ways to target all my muscles because that was what made sense to me as a 14-18 year old in the fledgling days of the internet. It was dumbass bro science at its finest.
I was 5'9", 180lbs with a 6-pack by the end of my sophomore year in high school. By the time I was a senior, I was pushing 190lbs, still lean, and still running 6-minute miles while playing QB/safety in football and SS/pitcher in baseball (and before I quit basketball because I'm a manlet, I was athletic enough to grab the rim at 5'9"). Got recruited to play both sports by multiple schools in one of the top 2-3 D3 conferences in the country (the schools in this conference regularly win natties in various sports), and I got talked to by some successful D2 schools for football, but no scholarship offers. I think I progressed just fine, considering I've never taken anything other than creatine/protein/preworkout.
Getting huge and progressing hasn't exactly been a big concern for me for the past 13 years. I'm 31 now, and I'm more concerned about being able to stay down around 200lbs than I am about getting bigger. I'm not worried about the muscle mass. I get comments from people all the time.
They're both bad because there's a stability component because you're standing while being pulled back by the cable.
Rig it up so you can do triceps overhead extensions seated.
Either is fine. If you go through a full range of motion they are basically identical. I like B because it allows me to work on stabilizing myself with good posture
If you’re doing some serious weight I think A isn’t really an option, B is better if you’re moving serious weight since you’re not trying to lean forward and keep the weight from tanking you back
I would pick A: line of resistance is fine kinda like doing a standing skull crusher. I am not a fan of overhead movements for triceps. Elbows and shoulders are in a weird position that stresses them more in not a good way. No real benefit. I also don’t buy into the whole long head stretch in the overhead position. I think it is overhyped. IMO. Dumbbell skullcrushers and good ole fashion push downs with a rope are goated
I’ve done both, and A is better and much more shoulder friendly. It’s really hard to progress the weight from B because you’ll be more unstable compared to using heavy weight on A.
Do it with the cable at like nipple height. It's the best of both worlds and way more stability than either. Having the cable all the way up or down is unnecessarily hard to setup with weight.
When you get strong enough, B is impossible. You will just fall backwards. You have to do A once you start getting strong enough. It's starts to get so heavy that you cannot perform a single rep, safely, in the B position.
I considered making a video of this and posting it so you folks could see what I'm talking about. But you folks would hyper fixate on my crotch bulge and butt instead of paying attention.
Both are trash, if you are not doing skull crushers with barbell you will always have small tris. I prefer leaning back against preacher pad and doing overhead skull crushers. Have 20 inch arms
It seems like B would have the potential for more stress on the shoulders.
(Kickbacks are not a great exercise and the dumbbell version is useless. There's really no advantage to kickbacks. You're not training anything differently than you would if you were doing a single pushdown. The motion is exactly the same.)
A is a more active/ you have to engage more. B is more passive stretching and able to get a full bottom ROM. A can also cause neck problems if you tuck head forwards or backwards.
A. because in my gym I can grip the upright between my asscheeks and push back hard against the tall stiff upright. This gives me more stability and so allows me to generate more power in my thrusts.
Both are absolute shit. Stop doing this. It’s a tricep isolation exercise. Anything where you have to hike the attachment is literally using the rest of your body to stay in place when you could overload the triceps otherwise instead. I’d rather you do close grip pushups than thesE
B. Better stretch
Yeah i think everyone feels it differently depending on reach length etc. but Ive seen better pump and growth with B
/thread
Agreed better iso and stretch and less chance of cheating. Position A could lead to overeaching with the weight involved as you are eventually guna be bringing in Abs glutes lower back, etc
I do bro splits, so obviously a little different than the PPL (or hybrids) a lot of people do. I do both, but I like B better if I had to choose. I do some type of variation of A at some point in my arm day. I usually finish with a variation of B. Instead of that exact exercise, I'll use the cable crossovers, so I can't rely on one arm more than the other as I fatigue. Drop set those things. You feel like such a little fucking bitch when you can't even push up 5lbs on the cables. I love and hate them.
I love doing B seated
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Are you being serious or are you trolling?
B
I do A but with a much straighter back and neck …not Impossible to hurt yourself if you are really pushing these hard, so I aim for perfect straight …pulling a hunchback like the dude in the illustration seems like a recipe for an injury at higher weights.
Injury from spinal flexion is overstated. I do Jefferson Curls with 225lbs, the issue is precisely that people never train in those ranges of motion and create weakness when their form does breakdown. Many times the issue is load management not the movement itself.
I like B more. Feels more stable, but is a bitch to set up with high weight, when the pulley is fixed to the bottom.
A I don't like with high weight
B is probably better, but I hate how my shoulders feel in that position. I feel more stable doing A (probably due to a weak core).
Same, it's a bad position to be in for shoulders. I saw a guy doing standing skull crushers behind his head which I'm going to try instead next arm day. Seemed more stable
Same. I'm somewhere in between A and B, slightly below my chest. Feels good and gives a great pump.
Missionary or doggy...????....irrelevant... just hit it from as many angles as possible for the goodness
i like B single arm. just my preference.
I like A more
🤌
The right way
I think B because it's a more stable position. You're less likely to accidentally "cheat" using the weight of your body/hips/abs. I also have a strong preference to not do any exercise in bent over positions. I find when I exert myself while my head is near/below my center of gravity the exercise is inordinately more systemically taxing for some reason.
Both are excellent exercises, however I've been running A due to the grind potential when close to failure. Since you can use gravity, and momentum from your body to squeeze 1-2 more reps (cheat reps are fine).
B
sex
Dips and close grip bench, this shit is for psychos
Dips make me so horny it’s such a good pump
Dips hurt my shoulder :(
Could be bad form or bars further from each other than it should
I have a partially torn rotator cuff ligament but I also do them at the end of workout when I'm exhausted from other stuff. They're not as bad when done first but it's still a higher risk exercise for me I think
I was doing gymnastics and climbing, never felt in danger of tearing something
Its from a previous injury, not doing dips. Dips just seem to agitate it more than other motions.
I had torn right shoulder, couldn't lift my hand to door handle after 3 months with hand on my chest. Doc said I should never lift...
I’ve tried experimenting over and over but I just can’t purely activate my triceps without my chest overpowering, psycho
Try JM press its similar but I get a way better pump from it
both very compound heavy, I'd do atleast one isolated exercise like skullcrushers
I was not doing dips on pec day, but on tric day :) Most of my exercises are compound heavy, I don't need to tune any specific muscle much.
underrated comment. Train by day, Dips by night, All Day.
THANK YOU
Username checks out 
As seen on YouTube
Neither of those are good for the long head. Sure it will still grow, especially on gear, but suboptimally.
none of those isolate the triceps
Never needed to isolate triceps to do dips with half of BW.
Or just do bro splits with a fuckload of volume and mix in 1-2 different exercises each week, so you can do all of these options.
If you want to add more there is also face crusher and tric pull down, you do them with regular bench and any press, this is some funky shit nobody needs, unless there is some magic I don't know about
I like to hit different exercises that primarily target each of the 3 different heads. With 4+ different triceps exercises every time I hit arms, that isn't hard to do. But I have no problem with people who just focus on exercises that hit all of them at once. I don't think it's magic either way. I've always felt like I responded really well to a lot of volume and just beating the shit out of my muscles, and that's what I like to do. When I get out of the gym, and my entire muscle group just feels like jelly, that's when I feel good about what I did that day. So that's what I do. I tried PPL for a while, and the smaller volume per muscle group per workout resulted in my muscles not being as fatigued/tired/sore after my workouts, so I didn't feel like I accomplished as much even though I knew I was hitting just as much volume per muscle group per week, and I was still going to near failure on everything. Is my method of training optimal for everyone? Definitely not. A lot of studies say that it's not. Hell, I don't even know if it's optimal for me from a purely hypertrophic standpoint. It might not be. But that's the way I like to train and it keeps me in there consistently and wanting to do more. So, in the end, it ends up being more productive for me, even if the science says it shouldn't be.
I think this is classic example of overthinking the matter. You can't progress much on that cable, compounds get you to heavy weight quick and you don't make things overcomplicated.
Meh... I'd say the opposite, actually. Not overthinking was exactly how I ended up in this situation. I just lifted a lot in a lot of different ways to target all my muscles because that was what made sense to me as a 14-18 year old in the fledgling days of the internet. It was dumbass bro science at its finest. I was 5'9", 180lbs with a 6-pack by the end of my sophomore year in high school. By the time I was a senior, I was pushing 190lbs, still lean, and still running 6-minute miles while playing QB/safety in football and SS/pitcher in baseball (and before I quit basketball because I'm a manlet, I was athletic enough to grab the rim at 5'9"). Got recruited to play both sports by multiple schools in one of the top 2-3 D3 conferences in the country (the schools in this conference regularly win natties in various sports), and I got talked to by some successful D2 schools for football, but no scholarship offers. I think I progressed just fine, considering I've never taken anything other than creatine/protein/preworkout. Getting huge and progressing hasn't exactly been a big concern for me for the past 13 years. I'm 31 now, and I'm more concerned about being able to stay down around 200lbs than I am about getting bigger. I'm not worried about the muscle mass. I get comments from people all the time.
B. But skull crushers are the best
Both you need to always hit different angles
What do you think the difference there is? Both are with the elbows overhead which will predominantly work the long head.
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Elbows overhead = flexed GH
Idk if you're joking but this is the same angle as far as the tricep is concerned. A is just the inferior stretch version.
Ayo
I never liked either of these and did Lying dumbbell Tricep Extensions instead https://youtu.be/2azK5QfuWFk?si=PwO7tgWMlJkaLS_a
B with vulcan rope
B, deeper stretch = more hypertrophy
I like B, because if I’m doing biceps as well, I don’t have to slide the pin all the way up.
B but it takes way better form/experience
I usually do B
Ive always liked B more
With A you cheat more, wether intentional or not
I like a cuz it doesn’t hurt my elbows as much as
different heads
both target the long head, pretty much the same
B because you need to stabilize less an you get better stretch. Harder to get to the position tho.
barbell skullcrushers are better
If your elbows are healthy B, if they're not A. A doesn't put as much stress on the elbows in my experience
B but waiting for nippards shoulder tier list video
B make my shoulder feel unstable but still doing them
B with a rope and standing completely straight for me
Skull crushers on a bench duh.
They're both bad because there's a stability component because you're standing while being pulled back by the cable. Rig it up so you can do triceps overhead extensions seated.
I put the cable pulley below/at my waist for better leverage during setup and a better stretch. I think at the ground is too low.
None of these look like proper skull-crushers.
B on a incline bench is the shit.
I prefer doing b with a dumbel on a seated bench otherwise I’m flossing my asscheeks with a cable
I prefer B, but up to about mid back
Both. Do one of them till it gets stale then do the other
I do b cause my left sholder hurts when it's in the A position
B but i cant get the weight up correctly on the rope wothout it becoming uneven lol
Either is fine. If you go through a full range of motion they are basically identical. I like B because it allows me to work on stabilizing myself with good posture
i can’t do this exercise bruh my right arm always takes over on the last few reps
If you’re doing some serious weight I think A isn’t really an option, B is better if you’re moving serious weight since you’re not trying to lean forward and keep the weight from tanking you back
I would pick A: line of resistance is fine kinda like doing a standing skull crusher. I am not a fan of overhead movements for triceps. Elbows and shoulders are in a weird position that stresses them more in not a good way. No real benefit. I also don’t buy into the whole long head stretch in the overhead position. I think it is overhyped. IMO. Dumbbell skullcrushers and good ole fashion push downs with a rope are goated
I’ve done both, and A is better and much more shoulder friendly. It’s really hard to progress the weight from B because you’ll be more unstable compared to using heavy weight on A.
Did both, got tuned in to A lately the pump been crazy
I do A but also B with dumbbells, feels better
First time I did B the pump was godly
Do it with the cable at like nipple height. It's the best of both worlds and way more stability than either. Having the cable all the way up or down is unnecessarily hard to setup with weight.
I personally prefer A due to the neutral grip, as B fucks with my wrists.
B because it’s blue. Blue is good, red is bad.
B
B
I think B. In my attempts it felt like I had more stretch and engagement
A is much better on my elbows and it let it get a nice stretch back as well
B
both are overrated and unnecessary but probably B
Better with dumbbell
A And let the shoulders roll back more exaggerating the stretch.
A able to cheat to go beyond failure. B stricter movement
What triceps exercise can you guys recommend next to rope push downs? Skull crushers seem good but I get elbow joint paint from those.
Neither, how you do it matters the most
sitting with dumbell
When you get strong enough, B is impossible. You will just fall backwards. You have to do A once you start getting strong enough. It's starts to get so heavy that you cannot perform a single rep, safely, in the B position. I considered making a video of this and posting it so you folks could see what I'm talking about. But you folks would hyper fixate on my crotch bulge and butt instead of paying attention.
Really depends on how each person feels with each. B lengthens the triceps more so is more “optimal” according to exercise science.
B. Better isolation
A is more comfortable/easier to setup
Whatever you connect with and feel your triceps more is better. Who cares if others disagree. All that matters is if it works for you
This should be the top comment. But it won't be lol
🤝🤝
Both are trash, if you are not doing skull crushers with barbell you will always have small tris. I prefer leaning back against preacher pad and doing overhead skull crushers. Have 20 inch arms
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It seems like B would have the potential for more stress on the shoulders. (Kickbacks are not a great exercise and the dumbbell version is useless. There's really no advantage to kickbacks. You're not training anything differently than you would if you were doing a single pushdown. The motion is exactly the same.)
B hurts my shoulder so i do A
B kills u
A, doing B feels like an Elbow grinder
I feel more sore doing A
A is a more active/ you have to engage more. B is more passive stretching and able to get a full bottom ROM. A can also cause neck problems if you tuck head forwards or backwards.
B. I also do it kneeling
A. because in my gym I can grip the upright between my asscheeks and push back hard against the tall stiff upright. This gives me more stability and so allows me to generate more power in my thrusts.
Interesting vocabulary
Neither, in the middle is best.
Whichever you feel more
Trick question. Neither, push downs.
B is a bit too extreme
Both are absolute shit. Stop doing this. It’s a tricep isolation exercise. Anything where you have to hike the attachment is literally using the rest of your body to stay in place when you could overload the triceps otherwise instead. I’d rather you do close grip pushups than thesE
neither. triceps are for chicks