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Standing extensions vs over head
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<blockquote data-quote="BigTex" data-source="post: 228276" data-attributes="member: 43589"><p>Looks like evidence points to the over head triceps extension as giving you the best bang for the buck when compared to the standing neutral arm triceps extensions. More emphasis seems to be placed on the triceps brachii long head 8in the over head position.</p><p></p><p></p><p>Maeo S, Wu Y, Huang M, Sakurai H, Kusagawa Y, Sugiyama T, Kanehisa H, Isaka T. <strong>Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position. </strong>Eur J Sport Sci. 2022 Jul 12:1-26. doi: 10.1080/17461391.2022.2100279. Epub ahead of print. PMID: 35819335.</p><p></p><h2>Abstract</h2><p>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, <em>P </em>= 0.285), while their absolute values/weights were always lower in Overhead-Arm (-34-39%, <em>P </em>< 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 <em>d </em>= 1.272, <em>P </em>< 0.001), 1.4-fold greater for the TBLat+Med (+14.6% vs. +10.5%, <em>d </em>= 1.106, <em>P </em>= 0.002), and 1.4-fold greater for the Whole-TB (+19.9% vs. +13.9%, <em>d </em>= 1.427, <em>P </em>< 0.001). <strong>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.</strong></p><p><strong></strong></p><p><strong>Neutral Arm Triceps Extension</strong></p><p><img src="https://fitexercises.com/images/Cable-Tricep-Pushdown-1.png" class="bbImage" alt="" data-url="https://fitexercises.com/images/Cable-Tricep-Pushdown-1.png" style="" /></p><p></p><p><strong>Over head Triceps Extension</strong></p><p></p><p><img src="https://s3.amazonaws.com/prod.skimble/assets/1861284/image_iphone.jpg" class="bbImage" alt="" data-url="https://s3.amazonaws.com/prod.skimble/assets/1861284/image_iphone.jpg" style="" /></p></blockquote><p></p>
[QUOTE="BigTex, post: 228276, member: 43589"] Looks like evidence points to the over head triceps extension as giving you the best bang for the buck when compared to the standing neutral arm triceps extensions. More emphasis seems to be placed on the triceps brachii long head 8in the over head position. Maeo S, Wu Y, Huang M, Sakurai H, Kusagawa Y, Sugiyama T, Kanehisa H, Isaka T. [B]Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position. [/B]Eur J Sport Sci. 2022 Jul 12:1-26. doi: 10.1080/17461391.2022.2100279. Epub ahead of print. PMID: 35819335. [HEADING=1]Abstract[/HEADING] 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, [I]P [/I]= 0.285), while their absolute values/weights were always lower in Overhead-Arm (-34-39%, [I]P [/I]< 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 [I]d [/I]= 1.272, [I]P [/I]< 0.001), 1.4-fold greater for the TBLat+Med (+14.6% vs. +10.5%, [I]d [/I]= 1.106, [I]P [/I]= 0.002), and 1.4-fold greater for the Whole-TB (+19.9% vs. +13.9%, [I]d [/I]= 1.427, [I]P [/I]< 0.001). [B]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. Neutral Arm Triceps Extension[/B] [IMG]https://fitexercises.com/images/Cable-Tricep-Pushdown-1.png[/IMG] [B]Over head Triceps Extension[/B] [IMG]https://s3.amazonaws.com/prod.skimble/assets/1861284/image_iphone.jpg[/IMG] [/QUOTE]
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Standing extensions vs over head
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