The Claim
In young, untrained men, triceps brachii long head hypertrophy is significantly greater when trained with single-joint exercises (e.g., lying triceps press) compared to multi-joint exercises (e.g., bench press), with increases of 14–18% versus 2.1%, due to superior length-tension optimization during isolated elbow extension.
What the research says
Supports is higher
Support is ahead, but a single strong opposing study can change this.
These are independent scores, not a percentage. Higher-grade studies count more, so a single strong opposing study can outweigh several weaker ones.
If you're a young guy who hasn't trained much before, doing exercises that only move your elbow (like lying triceps presses) makes your triceps muscle grow way more than doing exercises like bench presses that use multiple joints at once.
See the scientific wording
In young, untrained men, triceps brachii long head hypertrophy is significantly greater when trained with single-joint exercises (e.g., lying triceps press) compared to multi-joint exercises (e.g., bench press), with increases of 14–18% versus 2.1%, due to superior length-tension optimization during isolated elbow extension.
What the research says
1 studyThe study found that doing just triceps presses (single-joint) made the long head of the triceps grow more than doing bench presses (multi-joint), which matches the claim that isolated exercises are better for this specific muscle part.
Score breakdown, mechanism chain, raw evidence, ideal studies needed & 1 supporting studies
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.