A new study compared triceps training methods: one arm did cable pushdowns, the other overhead extensions with more stretch. After 12 weeks, the overhead-trained arm grew 1.5 times larger, and all three triceps heads responded better to the stretched position.
12 weeks.
About 1.5 times more growth.
Try out this simple hack to grow your triceps 1.5 times faster. Research suggests muscles grow faster when they're trained in a stretched position. A recent study tested this on the triceps. Subjects had one arm assigned to cable pushdowns and the other arm assigned to overhead cable extensions. The overhead position places the long head of the triceps into a position of greater stretch. Likely because of this, after 12 weeks, the overhead arm experienced about 1.5 times more growth, but not just in the long head. Surprisingly, all tricep muscles grew faster when trained overhead. Although another study would help confirm this, I definitely recommend adding overhead extensions into your routine for faster growth.
