오버헤드 익스텐션과 푸시다운: 삼두근 비대 연구 결과

오버헤드 익스텐션은 푸시다운에 비해 삼두근 비대를 크게 향상시켜 삼두근 발달을 극대화하는 데 필수적인 운동입니다.

### 삼두근 비대: 오버헤드 익스텐션 대 푸시다운
* 💪 Mayo 등의 새로운 연구에서는 **오버헤드 케이블 익스텐션과 케이블 푸시다운**이 훈련받지 않은 성인의 삼두근 비대에 미치는 영향을 비교했습니다.
* 📊 이 연구에서는 **21명의 참가자(남성 14명, 여성 7명)**를 대상으로 **12주 동안 한 팔은 머리 위로 뻗기, 다른 팔은 푸시다운 훈련**을 실시했습니다.
* 📈 그 결과, **오버헤드 익스텐션은 푸시다운에 비해 삼두근 부피가 훨씬 더 많이 증가**했으며, **긴 머리가 가장 많이 성장**한 것으로 나타났습니다.
* 🤔 근육을 늘리면 성장을 촉진하는 것으로 알려져 있기 때문에 **머리 위로 뻗는 동안 긴 머리가 늘어나는 것**이 이러한 비대 차이의 핵심 요인으로 여겨집니다.
* 🔬 이 연구는 또한 **머리 위로 뻗은 내측 및 측면 머리에서 예상치 못한 성장**을 발견했는데, 이는 해당 위치에서 긴 머리의 수축력이 제한되어 있기 때문일 수 있습니다.
* 🧠 오버헤드 익스텐션만으로는 삼두근 발달에 효과적일 수 있지만, **스컬 크러셔와 같은 다른 운동과 병행**하면 전반적인 부위 비대에 도움이 될 수 있습니다.
* 🔍 연구에 따르면 다양한 삼두근 운동이 근육의 특정 부위를 목표로 할 수 있으며, **포괄적인 삼두근 성장을 위해 다양한 운동이 중요**하다는 점을 강조합니다.
* 🏋 궁극적으로 이 연구는 삼두근 발달을 극대화하기 위해서는 **오버헤드 익스텐션이 필수적**이지만, 최적의 국소 비대를 위해서는 **추가적인 운동이 필요**할 수 있다고 결론지었습니다.

[Music] A brand new study out of Japan by Mayo and colleagues has recently come out comparing overhead extensions to pushdowns, and its findings have important implications for maxing triceps hypertrophy. Let's dive into this great new paper. [Music] 21 untrained adults, comprising 14 men and 7 women, had one arm assigned to an overhead condition and their other arm assigned to a pushdown condition. Both arms were trained across two sessions per week for 12 straight weeks. The overhead condition arm trained overhead cable extensions, while the pushdown condition arm trained cable pushdowns. Both exercises were performed from zero to 90 degrees of elbow flexion and with a supinated grip every session. The subjects alternated which condition was trained first, and both of the exercises were trained for five sets of ten repetitions with two minutes of rest between sets. Training loads were gradually increased at the first, second, and third sessions from 50 to 60 to 70 percent of one-rep max, with a 70 percent one-rep max load.

used thereafter when a subject could not complete 10 reps on a set. A researcher spotted and assisted them to ensure the attainment of 10 reps per set. Once a subject could complete 5 sets of ten reps on one of their exercises completely unassisted, training loads were increased by five percent next session. Before and after the study, the researchers measured the volume of the whole triceps as well as the volume of the long triceps head. As the researchers had trouble differentiating between the lower part of the lateral and medial head, they opted to measure combined lateral and medial head volume. It was found that whole triceps volume increases were 1.4 volts greater for the overhead versus push down condition. Long head triceps volume increases to a 1.5 fold greater for the overhead versus push down condition, and combined medial and lateral head volume increases were 1.4 volts greater for the overhead versus push down condition. Thus, overhead extensions grew the triceps notably more than push downs. This isn't the only paper comparing

overhead extensions to push downs. One other paper out of Greece similarly found overhead extensions tended to grow the long head at 50 and 60 of the upper arm region more than push downs. No other triceps regions were assessed. Unfortunately, now this finding ended up not being classed as statistically significant and is likely related to the sample size of nine individuals. Plus, the study only lasted six weeks. Yet, it's important to understand statistical insignificance doesn't necessarily mean no difference. [Music] As we know, the triceps consist of the long, medial, and lateral head. The medial and lateral heads only pass over their elbow joint and thus are called single joint muscles. The long head passes over both the elbow and shoulder joints and thus is called a two-joint muscle. Due to this structural point, the long head is stretched when placed overhead, and this likely explains one of the findings of the Mayo study that long head hypertrophy is significantly enhanced with overhead extensions versus push downs. There's a growing body of research demonstrating achieving a stretch during

An exercise is powerful for evoking muscle hypertrophy. A previous study by the same researchers, Mayo and colleagues, evaluated the hamstrings except for the biceps for more a short head, which is a one-joint muscle that only crosses over the knee. All the other heads of the hamstrings are two-jointed as they cross the knee and hip joints. Due to this structural point, seated curls are going to stretch all of the two-joint hamstring muscles more than lying leg curls. And guess what the researchers found? Hypertrophy of all the two-joint hamstring muscles was much greater with seated versus lying leg curl training, while biceps for more short head hypertrophy were similar between both exercises. Research examining isometric training finds that training at a stretched muscle length produces notably more hypertrophy than training at shortened muscle lengths. The range of motion literature tells us the same story. Partial range of motions that train the muscle in a shortened position produce less hypertrophy versus fuller ranges of motions that achieve a stretch of a muscle.

Matter of fact, a 2021 study out of Brazil by Pedrosa and colleagues actually found that partial range of motion leg extensions training the quads in a stretched position produced overall more hypertrophy versus a full range of motion. Though more research is needed to examine comparisons between stretched partial range of motion training and full range of motion training, nevertheless, it's crystal clear that science demonstrates that stretch is powerful for muscle hypertrophy. Returning back to the Mayo triceps findings, it unexpectedly also found overhead extensions evoked greater collective medial and lateral head growth versus push downs. We know the medial and lateral heads are single joint and so are not stretched any more during overhead extensions than push downs. So, what explains this finding? Two speculations were provided in the paper. Firstly, the researchers simulated models and found that during overhead extensions, the long head operates on the descending limb of the force-length curve. For those who have no clue what this means, it's simply saying the long head may not be able to produce much active

contractile force during overhead extensions, perhaps resulting in the nervous system evoking stronger force contributions from the lateral and medial head. Thus, maybe this explains why the lateral and medial head also grew more with overhead extensions. The second speculation was that overhead extensions, due to the overhead arm positioning, would restrict blood flow to the muscle more than pushdowns. This would likely result in overhead extensions producing greater metabolic stress, the build-up of metabolites, something that's proposed to potentially drive hypertrophy. However, a limitation with this speculation is there are many cases where more metabolic stress isn't associated with more hypertrophy. Thus, the role of metabolic stress in hypertrophy is questionable and not super clear currently. Based on the data we've overviewed, it's likely some kind of overhead extension in your training is needed to max triceps hypertrophy. For those who care more about efficiency, you do not wish to do much exercise variation and/or training volume, and you're not overly concerned about meticulously maxing triceps gains, overhead extensions alone can probably do this job. Yet, for those wanting to do the utmost

to develop the triceps, I'm skeptical overhead extensions alone would be sufficient. You see, the male study examined the volume of the overall triceps, the long head, and the combined lateral and medial heads. Volume is a great muscle growth measurement as it's three-dimensional and incorporates all regions. However, volume does not consider regional hypertrophy differences. Regional hypertrophy is the phenomenon where muscles do not grow evenly across its regions, and numerous studies validate its existence. Different triceps exercises could preferentially develop different regions of the triceps, meaning a combination of a few triceps exercises are needed to max overall regional gains. In fact, we have research alluding to this. A study out of Japan by Kawakami and colleagues found after training dumbbell overhead extensions for 16 weeks, the overall triceps mainly developed in the slightly upper regions. A different study out of Japan by Wakahara and colleagues found after training dumbbell skull crushers for 12 weeks, the overall triceps mainly developed in the middle regions. Thus, the combination of overhead

extensions with skull crushers is a good idea to regionally develop the triceps. Furthermore, it's possible push downs themselves target slightly different triceps regions compared to overhead extensions and skull crushers, so the inclusion of push sounds too might be beneficial, but more research is needed to validate this. [Music] Stretch is powerful for muscle hypertrophy, and the greatest stretch of the long head with overhead extensions versus push downs is a strong candidate to explain the greater long-head hypertrophy attained with overhead extensions. Fascinatingly, the medial and lateral heads also collectively grew more with overhead extensions for mechanisms that are currently unknown. Ultimately, overhead extensions are likely a must for maxing triceps development. For those who purely care about efficiency, simply training only overhead extensions will certainly deliver great gains. For those more meticulous, you probably want to add at least some kind of skull crusher with overhead extensions, as evidence indicates these exercises may target slightly different regions. It's possible push downs also target different regions, but we don't have any

concrete data demonstrating this, so it's your call if you want to add pushdowns into. [Music]

The BEST Triceps Hypertrophy Exercise

House of Hypertrophy

오버헤드 익스텐션과 푸시다운이 삼두근 비대에 미치는 영향

일본의 한 연구에서는 12주 동안 훈련 경험이 없는 성인 21명을 대상으로 삼두근 훈련을 위해 오버헤드 익스텐션과 푸시다운을 비교했습니다.

그 결과, 오버헤드 익스텐션은 푸시다운에 비해 전체 삼두근 부피, 긴 머리 삼두근 부피, 내측 및 외측 머리 부피가 더 많이 증가하는 것으로 나타났습니다.

이는 오버헤드 익스텐션이 삼두근 비대를 극대화하는 데 더 효과적이라는 것을 시사합니다.

오버헤드 익스텐션이 삼두근 비대에 미치는 영향

오버헤드 익스텐션은 푸시 다운에 비해 삼두근의 긴 머리를 더 크게 성장시키는 것으로 밝혀졌지만, 표본 크기가 작고 기간이 짧아 연구 결과가 통계적으로 유의미하지는 않았습니다.

팔꿈치와 어깨 관절을 가로지르는 긴 머리의 독특한 구조가 오버헤드 운동 시 비대를 촉진하는 원인으로 추정됩니다.

연구에 따르면 운동 중 스트레칭을 하는 것이 근육 비대에 중요하며, 햄스트링에서도 비슷한 결과가 관찰되었고 최적의 성장을 위해 근육 길이를 늘리는 훈련이 중요하다는 사실도 밝혀졌습니다.

스트레칭과 오버헤드 익스텐션이 근육 비대에 미치는 영향

2021년 브라질의 한 연구에 따르면 다리를 쭉 뻗은 자세에서 부분 운동 범위로 다리를 뻗는 것이 전체 운동 범위보다 더 많은 비대를 유발하는 것으로 나타났습니다.

메이요 삼두근 연구 결과에 따르면 오버헤드 익스텐션은 푸시다운에 비해 머리의 내측 및 외측 성장이 더 큰 것으로 나타났는데, 이는 아마도 힘 길이 곡선에서 머리의 위치가 길고 혈류가 제한되어 있기 때문일 수 있습니다.

오버헤드 익스텐션은 삼두근 비대를 극대화하는 데 중요할 수 있으며, 효율성을 추구하는 사람들에게는 그것만으로도 충분할 수 있습니다.

다양한 운동이 근육의 다양한 부위를 목표로 하기 때문에 오버헤드 익스텐션만으로는 전반적인 삼두근 발달에 충분하지 않을 수 있습니다.

연구에 따르면 오버헤드 익스텐션과 스컬 크러셔를 함께 사용하면 국소 비대에 효과적이라고 합니다.

푸시 다운을 포함하는 것도 도움이 될 수 있지만, 다른 삼두근 부위에 미치는 영향을 확인하려면 더 많은 연구가 필요합니다.

구체적인 데이터에서 푸시다운의 역할

구체적인 데이터는 의사 결정에 필수적이며, 푸시다운을 사용하면 데이터 관리를 향상시킬 수 있습니다.

푸시다운의 통합은 개인의 선호도에 따라 달라질 수 있습니다.

푸시다운이 데이터 데모에 미치는 영향은 개인적인 선택의 문제입니다.