Extrude and Inset with loop cut options To install: download the mesh_extrude_inset.py go in Blender Preferences Addon Install Browse the file Active it
Select the faces that you want to extrude go in the menù header in the 3D view open the Face menu Search for Extrude and Inset Press F9 if you don't see the options window https://www.youtube.com/embed/HwDew0fwJeo