Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position

Abstract

The biarticular triceps brachii long head (TB Long ) 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 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 TB Long , monoarticular lateral and medial heads (TB Lat+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 TB Long (+28.5% vs. +19.6%, Cohen's d = 0.61, P < 0.001), 1.4-fold greater for the TB Lat+Med (+14.6% vs. +10.5%, d = 0.39, P = 0.002), and 1.4-fold greater for the Whole-TB (+19.9% vs. +13.9%, d = 0.54, 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. Highlights. Growing evidence suggests that resistance training at long muscle lengths promotes muscle hypertrophy, but its practical applications are yet to be explored. . Triceps brachii muscle hypertrophy was substantially greater after cable elbow extension training performed in the overhead than neutral arm position, particularly in the biarticular triceps brachii long head, even with lower absolute loads lifted (i.e. lower mechanical stress to muscles/joints). . Cable elbow extension training should be performed in the overhead rather than neutral arm position if one aims to maximise muscle hypertrophy of the triceps brachii or to prevent atrophy of this muscle.

Partial Vs Full Range of Motion Resistance Training: A Systematic Review and Meta-Analysis

“…There is substantial supporting evidence for the concept of resistance training at long muscle lengths for optimising hypertrophy. and "overhead-arm" elbow extensions and showed greater hypertrophy in all 3 heads of the triceps brachii in the longer muscle length condition [51]. This finding is noteworthy, since only the long head of the triceps brachii was trained at longer muscle lengths during the "overhead" condition; yet the lateral and medial heads of the triceps brachii also saw greater hypertrophy.…”

Which ROMs Lead to Rome? A Systematic Review of the Effects of Range of Motion on Muscle Hypertrophy

“…After 6 weeks of training, both exercises induced relatively similar hypertrophy of the triceps brachii long head in the proximal and distal sites (13.7–19.4% vs. 10.7–15.5%, overhead elbow extension and push down, respectively). Although speculative, discrepancies between studies may be explained, at least in part, by a shorter training period in Stasinaki et al (39) relative to Maeo et al (19) study (6 vs. 12 weeks) and likely an insufficient sample size in Stasinaki et al (39) ( n = 9/condition). Further investigations are needed to bring clarity to the topic.…”

“…For example, Maeo et al (19) compared the effects of performing elbow extension with the arm elevated (shoulder joint fixed at 180° flexion) versus the neutral arm position (shoulder joint fixed at 0°; anatomical position) on changes in CSA of the triceps brachii heads (long head and lateral plus medial heads) in young adults; both exercises had the same total ROM (90° of ROM). Because the long head is biarticular, performing an overhead elbow extension exercise places the muscle in a more stretched position, while the neutral arm position places the muscle in a shortened position (19). After 12 weeks of training, the elevated arm position elicited superior hypertrophy in the triceps brachii long head (28.5 vs. 19.6%) and lateral plus medial heads (14.6 vs. 10.5%) than the neutral arm position (19).…”

Addition of the barbell hip thrust is effective for enhancing gluteus maximus hypertrophy in young women

“…Among the factors that may affect the hypertrophic stimulus are the exercise biomechanics (e.g., resistance pro le) and anatomical characteristics of a muscle (e.g., if are single-or two-joints muscles) (Costa et al, 2021;Kassiano et al, 2022;Nunes et al, 2020). Indeed, growing evidence suggests that the hypertrophic adaptation is affected by exercise selection and muscle characteristics (Brandão et al, 2020;Maeo et al, 2020;Maeo et al, 2022). For example, performing exclusively squat induces hypertrophy in the single-joint vastii muscles, but not in two-joint rectus femoris (Kubo et al, 2019;Ribeiro et al, 2022).…”

“…and squat(Kubo et al, 2019)-it is possible that the hypertrophy resulting from these exercises may occur due to the high peak forces imposed while the gluteus maximus is more elongated. Indeed, growing evidence suggests that training speci c muscles at longer muscle lengths optimizes hypertrophy(Kassiano, Costa, Kunevaliki, et al, 2023;Kassiano, Costa, Nunes, et al, 2023;Maeo et al, 2022). Among the potential explanations for this nding, one that stands out is based on the lengthtension relationship(Kassiano, Costa, Nunes, et al, 2023;Ward et al, 2010).…”