Understanding the optimal techniques for muscle growth is crucial in the field of fitness and strength training. One area of interest lies in the positioning of the arms during exercises targeting the triceps muscle.
In this study, we delve into the effects of arm positioning on triceps muscle growth, specifically comparing exercises performed with the arm raised versus in a neutral position.
Study Overview
To investigate this phenomenon, a group of twenty-one adults participated in a structured training regimen involving elbow extension exercises. One arm was positioned in an elevated (up) position, while the other remained in a neutral (normal) position. Exercises were conducted using a machine, with participants completing 10 repetitions for 5 sets, twice a week over a period of 12 weeks. The training intensity progressively increased over time.
Methodology and Findings
Participants’ strength levels were assessed, and MRI scans were utilized to measure triceps muscle size before and after the training period. Interestingly, despite both arms experiencing similar strength gains, the arm positioned upward consistently lifted less weight. However, muscles in the elevated arm exhibited greater growth compared to those in the neutral arm. This trend was observed across all components of the triceps muscle, including the long head and lateral head.
Additional Variation
In addition to arm positioning, the other study also explored variations in exercise technique, specifically using a rope versus a handle during elbow extension exercises. The findings revealed that using a rope engaged the lateral head of the triceps more intensely, while an under grip emphasized the contribution from the medial head.
Conclusion
This study sheds light on the significant impact of arm positioning on triceps muscle growth during elbow extension exercises. The results highlight the effectiveness of exercises performed with the arm raised, despite lifting lighter weights, in promoting muscle hypertrophy. These insights offer valuable considerations for optimizing training protocols and achieving optimal muscle development.
Reference
after elbow extension training performed in the overhead versus neutral arm position