drtbear1967
Musclechemistry Board Certified Member
We know that we have three unique muscle heads in the triceps. What does this mean for training?
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This study examined multiple groups performing either bench press, triceps extensions, or both for 10-weeks and assessed growth in each triceps head. They found that neither the bench press nor the extensions alone maximized growth in all three heads, but a combination of the two movements did!
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Therefore, this study confirms what many bodybuilders have been doing all along – using multiple exercises to maximize development in a given muscle group. There’s no such thing as one perfect exercise for every muscle group, so make sure you’re including a wide variety of effective movements in your long-term training plan.
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Based on: Brandão, L., de Salles Painelli, V., Lasevicius, T., Silva-Batista, C., Brendon, H., Schoenfeld, B. J., ... & Teixeira, E. L. (2020). Varying the Order of Combinations of Single-and Multi-Joint Exercises Differentially Affects Resistance Training Adaptations. The Journal of Strength & Conditioning Research, 34(5), 1254-1263.
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This study examined multiple groups performing either bench press, triceps extensions, or both for 10-weeks and assessed growth in each triceps head. They found that neither the bench press nor the extensions alone maximized growth in all three heads, but a combination of the two movements did!-
Therefore, this study confirms what many bodybuilders have been doing all along – using multiple exercises to maximize development in a given muscle group. There’s no such thing as one perfect exercise for every muscle group, so make sure you’re including a wide variety of effective movements in your long-term training plan.-
Based on: Brandão, L., de Salles Painelli, V., Lasevicius, T., Silva-Batista, C., Brendon, H., Schoenfeld, B. J., ... & Teixeira, E. L. (2020). Varying the Order of Combinations of Single-and Multi-Joint Exercises Differentially Affects Resistance Training Adaptations. The Journal of Strength & Conditioning Research, 34(5), 1254-1263.
