Do You Make This Triceps Training Mistake?
One of the best methods for generating a shoulder injury, is by performing Overhead Dumbbell Triceps Extension with both hands holding onto a single dumbbell.
Due to the mechanics involved on holding onto a dumbbell with both hands, you’ll greatly run the risk of experiencing shoulder impingement syndrome…this occurs when the tendons of the rotator cuff muscles rub against bone…more specifically, by forcing your arms closer to your head in order to place both hands onto a single dumbbell, you cause the subacromial space to become even smaller…which causes the tendons to rub on bone…leading to irritation and inflammation. And since it’s easier to prevent an injury (and cheaper) than to rehab an injury, this exercise version should be avoided at all cause.
And if you could care less about injury, then know this: wrapping both your paws onto a single dumbbell SHORTENS the range of motion…meaning the triceps experience LESS muscle generating tension.
Here’s @ellaifbbpronewphysiquelook demonstrating perfect Overhead Dumbbell Triceps Extension form…with both unilateral and bilateral versions. By holding onto a dumbbell with a single hand (both unilateral and bilateral versions), you allow the athlete to position their arms in a natural position (based on their radius, ulna and humerus lengths) that prevents the subacromial spaces from becoming excessively smaller.
Additionally, the triceps will experience a greater stretch due to the increased range of motion…meaning more gainz.