Ever Feel Like Your Triceps Just Won’t Grow?
You’re hitting pushdowns every arm day. You’re grinding through sets. But your triceps still look like… well, not the horseshoes you were hoping for.
What if I told you there’s a stupidly simple tweak that could speed up your gains by 1.5 times—backed by science?
No, it’s not some sketchy supplement. It’s not even about lifting heavier.
It’s about stretching your triceps under load—and the easiest way to do that? Overhead extensions.
Let me break it down (no PhD required).
Why Your Triceps Love Being Stretched (Like a Good Yoga Session, But for Gains)
Imagine your muscle fibers are like rubber bands.
- Shortened position (pushdowns): The rubber band is loose. You’re only working part of its potential.
- Stretched position (overhead extensions): The rubber band is pulled taut. Now, every rep really challenges it.
That’s basically what a 2023 study found when comparing:
- Regular pushdowns (elbows at sides, triceps barely stretched)
- Overhead extensions (arms up, triceps fully lengthened)
After 12 Weeks?
✅ The overhead extension group grew 1.5X more.
✅ All three triceps heads got thicker—not just the long head.
✅ Proof that muscles grow faster when trained stretched.
(Finally, science agrees: The deep burn means it’s working.)
How to Do Overhead Extensions Right (Because Most People Screw This Up)
Bad news: Just flinging a dumbbell overhead won’t cut it.
Good news: Nail these cues, and your triceps will explode.
Step 1: Ditch the Ego Weight
- Overload the stretch, not the weight. If you’re grunting and arching, it’s too heavy.
Step 2: Control the “Oh Sh*t” Stretch
- Lower slowly (3 seconds) until you feel a deep stretch behind your head.
- Pause for a second. (This is where the magic happens.)
- Drive up without letting your elbows flare.
Pro tip: Do these seated if you catch yourself cheating.
Step 3: Try These Variations (Because Variety = Growth)
- Cable overhead extensions (best constant tension)
- Dumbbell skull crushers (stretch + brutal eccentric)
- Bodyweight overhead dips (for masochists)
Your New Triceps Plan (No Guesswork)
Old way: 10 sets of pushdowns, wondering why nothing changes.
New way: Prioritize stretch-focused work first when you’re fresh.
Example Routine:
- Overhead cable extensions – 3 sets x 10-12 reps (Slow eccentrics!)
- Weighted dips – 3 sets x 8-10 reps (Lean forward for triceps focus.)
- Pushdowns – 2 sets x 15 reps (Pump finisher—because who doesn’t love a good sleeve stretch?)
“But I Hate Overhead Extensions!” (Common Complaints, Fixed)
Problem: “My shoulders hurt.”
→ Fix: Don’t go too heavy. Use a neutral grip (rope attachment helps).
Problem: “I feel it in my back, not triceps.”
→ Fix: Brace your core. Imagine you’re just moving at the elbows.
Problem: “It’s awkward!”
→ Truth: So was squatting at first. Now you love it. Stick with it.
Bottom Line: Stop Leaving Gains on the Table
Your triceps grow best when you:
- Train them stretched (overhead > pushdowns).
- Control the eccentric (no half-repping).
- Stop skipping the “hard” exercises (we’re looking at you, extension-haters).
Try it for 8 weeks. Measure your arms before and after. Thank us later.
Now, Over to You:
- Already do overhead extensions? Hit reply and tell us your best tip.
- Still skeptical? Try it for one workout and feel the difference.
