Overhead Tricep Extension hand positioning

[jloewe]

Every time I try to do these, even at a very light weight, and I stack my hands on top of one another, I always end up banging the top of my head with the dumbbell.

On the other hand, when I place my hands on each end of the dumbbell, I can do these with zero problem.

Does it matter the hand positioning at all, because I'd rather not keep knocking myself silly, if I can help it at all.....

 

[Afreet]

When I do these, if I do them with one hand over the other, it just KILLS my elbows, for some reason. I always do them with one hand on each end of the dumbbell, and I definitely feel my triceps working, so at least I know something is happening.

I'd also be curious to know if there was any particular difference, although I always figured it was fine, since I've seen Cathe do them both ways.

Lisa

 

[dbelden1]

I don't have an answer either about the hand positions, but I do notice that when I do this exercise with a weighted ball with both hands on opposite sides of the ball, rather than a plate or DB, I feel the work more in my tricept area... not sure why that is, but works for me... and the ball is softer, although not as heavy... doesn't give you a concussion though!

another thought... have you tried using a barbell plate? Mine have "holes" around the edges and makes them easier to grab ahold of and the profile is much less than a DB... Maybe it would make it easier to clear the noggin'! but still like the ball better, but not sure what I will do once the weight needs to be adjusted as I progress...

 

[SirenSongWoman]

No matter what I try I can never do this exercise in a way that feels natural. I never feel like I'm actually accomplishing anything because the focus always shifts to my over-arching back, awkward hand grip, neck stiffness..., you name it. I know I accomplish absolutely nothing when I attempt this move but I keep trying.

 

[CollinsMom]

I don't have the answer to your question, but I did want to chime in and say that I, too, have a lot more success with the hand position that you mentioned, Jerry. I feel like it helps me keep my form.

 

[teddy16410]

No matter what I try I can never do this exercise in a way that feels natural. I never feel like I'm actually accomplishing anything because the focus always shifts to my over-arching back, awkward hand grip, neck stiffness..., you name it. I know I accomplish absolutely nothing when I attempt this move but I keep trying.

Same for me... Now I lay on bench - holding DB over my head (DB behind the bench) & do the presses that way...Not only do I feel like the seated version with hands overlapped is the the most uncomfortable position in the world for my neck/shoulders -I also cant feel my triceps working all that hard.

As far as holding DBs by one end vs two....I try & alternate the grip (but still using my method above)..It just "feels" like I'm hitting the head differently.

 

[carres1973]

Every time I try to do these, even at a very light weight, and I stack my hands on top of one another, I always end up banging the top of my head with the dumbbell.

On the other hand, when I place my hands on each end of the dumbbell, I can do these with zero problem.

Does it matter the hand positioning at all, because I'd rather not keep knocking myself silly, if I can help it at all.....

I think I remember reading on here before that hand position on overhead extensions does not matter. Even in Cathe's dvd's she will alternate...one dvd done with both hands, one dvd done grasping the ends.

I have found that when I do then one had over the other (stacked) I feel it in one tricep more than the other. If I grab the ends, I feel it equally. I can also go much heavier grasping the ends so that is what I do, even when Cathe stacks her hands.

I think I am going to try it with a small weighted ball like dbelden said she did.

Carrie

 

[DirtDiva]

I don't like stacking my hands either, seems like I can't get the depth I'm after. If I hold each end of the dumbell I really can get some extension behind my head. Sorry Jerry, but I had to laugh about you thunking your head, cuz I've come really close doing the same thing!

 

[SirenSongWoman]

Same for me... Now I lay on bench - holding DB over my head (DB behind the bench) & do the presses that way...Not only do I feel like the seated version with hands overlapped is the the most uncomfortable position in the world for my neck/shoulders -I also cant feel my triceps working all that hard.

As far as holding DBs by one end vs two....I try & alternate the grip (but still using my method above)..It just "feels" like I'm hitting the head differently.

Wow, what a great idea. I'm doing it that way next time. Thanks for the tip.

 

[Sunshine1528]

I have done as you said Jerry - so when holding the DB in that position I try to push my elbows farther past my head. I notice more of a workout just below my elbows with this hand grip.

When I hold the DB parallel to the floor I feel it more toward the middle of my upper arm.

I enjoy lying DB curls also and feel it a bit in between the other two.

For those that feel they are arching their back - I will then put one of my legs on a step so it helps me straighten my back and not arch.

All in all, feeling it in the tricep muscle is the intent, though I do like to vary the positions to hit all areas of the tricep. Even dips feel like a different area.

The name of the game is do what works for you and vary as you see fit and is comfortable.

Good post - always nice to see what variations others have come up with for me since I have "issues" with different muscles that I have "ruined" in the past.