Overhead triceps extensions may benefit from new research. Develop Your Muscle Than Pushups.....
Your triceps make up around two-thirds of the bulk in your upper arm, as well as helping you transfer weight during bench press and military press exercises. Additionally, triceps training is crucial if you want to start stretching the boundaries of your shirt sleeves.
If size is your goal, a recent research that was released on July 12, 2022 (1) in the European Journal of Sport Science recommends that you may want to use overhead triceps extensions over cable pushdowns to boost your development.
Pushdowns vs. Overhead Triceps Extensions for Muscle Growth
Researchers from Ritsumeikan University and Japan's National Institute of Fitness and Sports carried out the study. It included 21 individuals, 14 men and 7 women, all around the age of 23, who used a cable machine to execute overhead extensions and triceps pushdowns on different arms. After a brief warm-up, the participants completed each exercise for five sets of ten repetitions. Over the course of 12 weeks, they did these exercises twice a week on days other than consecutive ones. For each workout, the weight became heavier every week.
The subjects' one-rep maxes for each exercise were assessed, and their arm mass was quantified using an MRI at the beginning and conclusion of the trial. After the 12-week period, the participants' strength increased with each exercise, but there was a 1.4-fold (or 40%) more development in the triceps in the arms that did overhead extensions than in the pushdowns. Even though lower weight is often used for overhead extensions, this still occurred.
The Study's Findings
The long head of the triceps, or the triceps brachii, is lengthened longer during the overhead extension, according to the researchers, which might be one explanation for the increased muscle mass. This indicates that despite using lower weight throughout the workout, the individuals felt higher tension from the extensions.
The increase in mass might also be caused by a wider range of motion. According to the study, the overhead extension's reduced blood supply to the triceps may have "raised metabolic stress inside the muscle and encouraged growth."
Briefly said, it's unclear why there was higher growth.
It's crucial to remember that this little research only examined the effects of overhead extensions on muscle development in comparison to pushdowns, not whether overhead extensions were the best triceps workout overall. Additionally, there is no proof that says you can't include triceps pushdowns and overhead extensions in your program. (Remember that both activities led to an equal gain in participants' strength.)
The Overhead Triceps Extension Technique
Follow these guidelines to ensure you're completing the overhead triceps extension properly:
1. connect a rope attachment to a cable pulley machine's low position.
Step two:is to choose a weight that seems comfortable, hold the rope, and turn your body away from the machine. Move a few steps forward to tighten the cord.
Step three: Now bend your elbows and place your hands behind your head. Additionally, your elbows have to be pointing upward and forward.
Step four is to controllably drop your hands. Reach your hands upwards and upwards while completely extending your elbows once you feel a stretch in your triceps. Repeat the process by gently bringing your hands back behind your head. Throughout the whole motion, maintain the same posture for your elbows.
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