11/15/2023 0 Comments Overhead tricep pulls dumbbellsResearchers theorized that the increase in muscle-building may have been because the triceps were lengthened more in the overhead position, creating more tension, even though participants were able to move heavy weight with the pushdowns.Īnother hypothesis was that lifting the arm overhead decreases blood flow to the muscle, creating more stress (similar to blood flow restriction training) to produce growth, according to researchers. However, the arm trained with overhead extensions grew 40% more than the arm doing pushdowns, according to MRI data. The participants, who hadn't done any strength training for at least a year, underwent a 12 week training program focused on the triceps, the muscle group along the back of the arms.įor one arm, participants performed a triceps pushdown, starting with the arm in a neutral position by the side, and bending and straightening the elbow to move a weighted cable.įor the other arm, participants did an overhead extension, starting with the arm pointing upward, elbow bent, with the cable behind the neck and straightening the arm to pull the cable overhead.īoth types of training used progressive overload, increasing the weight each week to prompt the body to adapt.īy the end of the program, participants gained strength from both exercises, according to a measurement of their maximum effort lift. Researchers from Ritsumeikan University and the National Institute of Fitness and Sports in Kanoya in Japan studied 21 men and women to compare two popular exercises for building strength and muscle. Stop doing triceps pushdowns if you want bigger arms - overhead extensions may lead to significantly more muscle growth, even if you use less weight, according to a study published July 12 in the European Journal of Sport Science. The study found participants built muscle with extensions even if they lifted less weight. New research suggests that lifting overhead lengthens the muscle for better gains. Overhead extensions may be a better exercise for building arm muscle than triceps pushdowns.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |