>New Study Suggests Overhead Triceps Extensions Build More Muscle Than Pushdowns

>New Study Suggests Overhead Triceps Extensions Build More Muscle Than Pushdowns

https://barbend.com/overhead-triceps-extensions-vs-pushdowns-muscle-growth-study/

https://web.archive.org/web/20220731031132/https://barbend.com/overhead-triceps-extensions-vs-pushdowns-muscle-growth-study/

  1. 2 weeks ago
    Anonymous

    Are skull crushers + extensions enough for triceps?

    • 2 weeks ago
      Anonymous

      Both great exercises. Add in some overhead work like a French press and your triceps will grow optimally and be well balanced (the long head of the tricep requires overhead work and won't get hit much with the other two)

      • 1 week ago
        Anonymous

        lmao this bro gets a workout from makin coffee

        • 1 week ago
          Anonymous

          Unironically, when I was a kid we would call that muscle coffee.

  2. 2 weeks ago
    Anonymous

    >fuck around with DB skull crushers for 2 years because BAR IS LE DANGEROUS
    >feel nothing but tired elbows and wrists
    >try ezbar LTEs for first time, 5x12
    >tricep doms so severe it ruins next day' s pull workout
    I've been meme'd

    • 2 weeks ago
      Anonymous

      I thought the same thing once I got my home gym. I have shitty elbows and skull crushers always tore mine up. Always had to warm them up before doing them. Then I got an EZ-bar and did them that way. 0 elbow pain

    • 1 week ago
      Anonymous

      I thought the same thing once I got my home gym. I have shitty elbows and skull crushers always tore mine up. Always had to warm them up before doing them. Then I got an EZ-bar and did them that way. 0 elbow pain

      It took you retards 2 years to figure out the ez bar was a thing? cmon now

    • 1 week ago
      Anonymous

      I thought the same thing once I got my home gym. I have shitty elbows and skull crushers always tore mine up. Always had to warm them up before doing them. Then I got an EZ-bar and did them that way. 0 elbow pain

      I used to use only straight bars because all the hardcore cunts and forum cucks said you had to use to be a man. Couldn't get a turn with one at the gym and used the ez bar. Never looked back and bought when I finally built my own gym. I only curl with it too.

      Another great piece of equipment that you're missing is the trap bar for deadlifts. I can deadlift all day long without worrying about my back or any pain. I didn't do a conventional deadlift for two years and it was just a little weaker than my trap bar lift, so 90% of the strength carried over with none of the fatigue or risk.

      • 1 week ago
        Anonymous

        Can recommend the trap bar. Its a lot less technically demanding and its a lot harder to fuck up. It trains a lot of similar groups as the deadlift but you need a little bit less lower back strength for the trap bar so it feels a lot nicer.

        Personally the assistance exercise that helped my conventional deadlift the most is the reverse hyper and the romanian deadlift (which I perform very similarly to how you would do a reverse hyper). My hamstring / glute strength is always the limiting factor for me. Sumo dls have always been the shittiest variation of deadlift where I didn't get much gains in hypertrophy or strength.

  3. 1 week ago
    Anonymous

    TL;DR

    >21 adults (14 males and 7 females,
    >age: 23.4 ± 1.6 y,
    >height: 1.69 ± 0.09 m,
    >body mass: 64.5 ± 12.4 kg)

    conducted elbow extensions (90-0°) with one arm in the overhead (Overhead-Arm) and the other arm in the neutral (Neutral-Arm) position at
    >70% one-repetition maximum (1RM),
    >10 reps/set, 5 sets/session, 2 sessions/week
    >for 12 weeks.

    Changes in muscle volume in Overhead-Arm compared to Neutral-Arm were
    >1.5-fold greater for the TBLong (+28.5% vs. +19.6%, Cohen's d = 1.272, P < 0.001),
    >1.4-fold greater for the TBLat+Med (+14.6% vs. +10.5%, d = 1.106, P = 0.002),
    >and 1.4-fold greater for the Whole-TB (+19.9% vs. +13.9%, d = 1.427, P < 0.001).

  4. 1 week ago
    Anonymous

    Abstract
    The biarticular triceps brachii long head (TBLong) is lengthened more in the overhead than neutral arm position. We compared triceps brachii hypertrophy after elbow extension training performed in the overhead vs. neutral arm position. Using a cable machine, 21 adults (14 males and 7 females, age: 23.4 ± 1.6 y, height: 1.69 ± 0.09 m, body mass: 64.5 ± 12.4 kg) conducted elbow extensions (90-0°) with one arm in the overhead (Overhead-Arm) and the other arm in the neutral (Neutral-Arm) position at 70% one-repetition maximum (1RM), 10 reps/set, 5 sets/session, 2 sessions/week for 12 weeks. Training load was gradually increased (+5% 1RM/session) when the preceding session was completed without repetition failure. 1RM of the assigned condition and MRI-measured muscle volume of the TBLong, monoarticular lateral and medial heads (TBLat+Med), and whole triceps brachii (Whole-TB) were assessed pre- and post-training. Training load and 1RM increased in both arms similarly (+62-71% at post, P = 0.285), while their absolute values/weights were always lower in Overhead-Arm (-34-39%, P < 0.001). Changes in muscle volume in Overhead-Arm compared to Neutral-Arm were 1.5-fold greater for the TBLong (+28.5% vs. +19.6%, Cohen's d = 1.272, P < 0.001), 1.4-fold greater for the TBLat+Med (+14.6% vs. +10.5%, d = 1.106, P = 0.002), and 1.4-fold greater for the Whole-TB (+19.9% vs. +13.9%, d = 1.427, P < 0.001). In conclusion, triceps brachii hypertrophy was substantially greater after elbow extension training performed in the overhead versus neutral arm position, even with lower absolute loads used during the training.

    https://www.researchgate.net/publication/361956092_Triceps_brachii_hypertrophy_is_substantially_greater_after_elbow_extension_training_performed_in_the_overhead_versus_neutral_arm_position

    • 1 week ago
      Anonymous

      lol no control or even more than one cohort. "science says" most people are unable to discern descent fucking research lmao

    • 1 week ago
      Anonymous

      TL;DR

      >21 adults (14 males and 7 females,
      >age: 23.4 ± 1.6 y,
      >height: 1.69 ± 0.09 m,
      >body mass: 64.5 ± 12.4 kg)

      conducted elbow extensions (90-0°) with one arm in the overhead (Overhead-Arm) and the other arm in the neutral (Neutral-Arm) position at
      >70% one-repetition maximum (1RM),
      >10 reps/set, 5 sets/session, 2 sessions/week
      >for 12 weeks.

      Changes in muscle volume in Overhead-Arm compared to Neutral-Arm were
      >1.5-fold greater for the TBLong (+28.5% vs. +19.6%, Cohen's d = 1.272, P < 0.001),
      >1.4-fold greater for the TBLat+Med (+14.6% vs. +10.5%, d = 1.106, P = 0.002),
      >and 1.4-fold greater for the Whole-TB (+19.9% vs. +13.9%, d = 1.427, P < 0.001).

      All exercise studies are a waste of bandwidth and time. It's always DYELs for a very small time frame or roided guys who are all running different cycles while the study is being done. Diet studies are even worse.

  5. 1 week ago
    Anonymous

    PROTIP: lying triceps extensions but lowering the weight way behind your head is the only tri exercise you'll ever need.

    >full triceps stretch at the bottom, unlike all the meme exercises
    >works both functions of the triceps which is elbow extension and shoulder extension, unlike all the meme exercises
    >is basically a compound movement that you can load like a man
    >doesn't rape your elbows (might rape your shoulders though, if they're easily rapeable)

    I don't know why everybody overlooks the shoulder extension function of the tris. Even fucking DB pullovers (which are all shoulder extension and virtually zero elbow extension) give me way more triceps DOMs than all that pushdown / skullcrusher / French pressing memery.

    • 1 week ago
      Anonymous

      Barbell kickbacks are legit for the reasons you've listed.

  6. 1 week ago
    Anonymous

    >the long head of the triceps (the triceps brachii)
    Yeah, I wouldn't trust anything that website says if they fuck up something so basic.

  7. 1 week ago
    Anonymous

    It's hard to do OTEs when you start going heavy. I prefer overhead pressing + triceps pushdown + dips + cgbp for triceps work. Would do skullcrushers but scared of dropping weight on head

  8. 1 week ago
    Anonymous

    >a study suggests
    >science says
    no

    • 1 week ago
      Anonymous

      retard

      • 1 week ago
        Anonymous

        good goy

        • 1 week ago
          Anonymous

          log off your goyputer then and go live in the woods like your based ancestors you fucking retarded subhuman

  9. 1 week ago
    Anonymous

    a heckin study says a thing!!

  10. 1 week ago
    Anonymous

    Personally I find that the tricep rope pushdown is best. I never really liked the overhead extension since you are loading your wrists / elbows quite a lot if you go heavy on them.

  11. 1 week ago
    Anonymous

    Overheadtricepextensionsbros we can’t stop winning

  12. 1 week ago
    Anonymous

    What does it say about dips?

  13. 1 week ago
    Anonymous

    no surprise for anyone that does skullcrushers

  14. 1 week ago
    Anonymous

    are kickbacks good bros? I love doing the tricep cable pushdowns (I call them tricep extensions) but have recently been getting pilled on skullcrushers and overhead movements. should I replace the cable extensions with a kickback variation and keep the skullies or just do skullies only. I do a lot of compounds including triceps (OHP, bench, dips, etc.), just curious what the consensus takeaways are on this topic regarding isolations

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