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B-
Diamond Push-Ups
Detailed instructions for Diamond Push-Ups coming soon.
Tricep Extensions (Overhead)
B+
Moderate Evidence
At least one well-designed RCT supports effectiveness
10-15
Reps
3
Sets
2-3x per week
Frequency
12 weeks in RCT
Results In
Beginner
Difficulty
How to Perform
Detailed instructions for Tricep Extensions (Overhead) coming soon.
Evidence Summary
Strong direct evidence that elbow extension training with arm overhead produces greater triceps hypertrophy than neutral arm position, measured by MRI.
Evidence Type: Clinical studies
Health Benefits
Robust training study with MRI outcomes supports triceps development.
Cosmetic Benefits
Proven to produce greater long-head triceps hypertrophy with overhead position.
How It Works
Long head is biarticular; overhead positioning lengthens it, potentially increasing mechanical tension at longer muscle lengths (a known hypertrophy driver).
Contraindications & Safety
Overhead extension can irritate shoulders/elbows in some; manage ROM/load.
Goals This Helps
Related Exercises
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Bicep Curls
Detailed instructions for Bicep Curls coming soon.
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B-
Chest Dips
Detailed instructions for Chest Dips coming soon.
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