It’s extension day, should you do overhead tricep extension or tricep pushdowns? While it never hurts to do both, research published in European Journal of Sport Science recommends overhead extensions if your goal is hypertrophy. The study was lead by researchers from Ritsumeikan University and the National Institute of Fitness and Sports in Japan.

The researchers recruited 21 particpants who performed overhead extensions and tricep pushdowns on seperate arms via a cable machine for five sets of 10 reps twice a week on non-consecutive days for 12 weeks. Weight lifted was increased for each exercise every week. Baseline one-rep maxes and arm measurement using MRIs were done at the beginning of the study and reassessed at the end of the study.

While participants experienced increased strength with both exercises, they found a 40% increase in tricep hypertrophy in the arms that did the overhead extensions despite overhead extensions requiring lighter weight.

While the exact reason is unclear, there is no evidence to exclude tricep pushdowns in your exercise routine. However, just note that overhead extensions may lead to better hypertrophy results.

S Maeo et al. Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position. European Journal of Sport Science. https://doi.org/10.1080/17461391.2022.2100279