Triceps Pushdown or an Overhead Extension.

What is better for growing your triceps? A traditional Triceps Pushdown or an Overhead Extension.

New research found that the Overhead Extension results in significantly more triceps growth than traditional pushdowns [1]. This may be due to the triceps being in a more lengthened position when you perform overhead extensions. Since the Long Head of your triceps crosses the shoulder joint, elevating your arms overhead will stretch the triceps more and increase the tension on the muscle.

With that said, it’s important to note that this was just one 6-week study with 9 participants, so we cannot draw definitive conclusions from this data.

But still, it’s worth experimenting with more overhead triceps work in your routine based on these study results.

📚 Scientific Reference:
1. Maeo, Sumiaki, et al. “Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position.” European Journal of Sport Science just-accepted (2022): 1-26.