Overhead vs. Neutral Triceps Extensions: New Study Reveals Best Exercise for Maximum Growth
Best Strategy: Recent research confirms that overhead cable triceps extensions deliver significantly greater muscle growth compared to neutral-position extensions—even with lighter weight. Boost your triceps size effectively with Grindify Nutrition’s muscle-supporting supplements.
Study Breakdown: Overhead Extensions vs. Neutral Position
A groundbreaking 2023 study from the European Journal of Sport Science by Maeo and colleagues compared triceps growth between two popular cable extension positions: overhead (arm elevated) and neutral (standard pushdown).
Participants trained twice weekly for 12 weeks using a controlled, randomized design. Each session involved 5 sets of 10 reps at 70% 1RM, progressively overloaded.
Key Results:
-
Long head hypertrophy:
Overhead: +28.5% growth | Neutral: +19.6% growth (1.5× greater) -
Lateral & medial heads:
Overhead: +14.6% growth | Neutral: +10.5% growth (1.4× greater) -
Overall triceps growth:
Overhead: +19.9% | Neutral: +13.9% (1.4× greater overall)
The overhead position provided superior muscle growth despite using about 35% lighter weights, confirming the critical role of muscle length and range of motion in effective hypertrophy training.
Why Overhead Extensions Work Better
Performing triceps exercises overhead places the muscle under a greater stretch at longer muscle lengths. This deeper stretch:
- Activates more muscle fibers
- Boosts overall hypertrophy response
- Maximizes growth in each triceps head, particularly the long head
How to Implement Overhead Extensions in Your Training
For the best results:
✅ Exercise Selection: Prioritize overhead cable or dumbbell extensions
✅ Sets & Reps: Aim for 3–5 sets of 10–15 reps per session
✅ Weight: Choose manageable weights to maintain strict form and deep muscle stretch
✅ Frequency: Train overhead triceps extensions at least twice weekly
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