STOP Doing This Triceps Exercise!

The overhead triceps extension is a popular triceps exercise that many people get wrong and they don’t even realize the damage they could be doing to their shoulders in the process.

The problem that I so often see with this exercise is that people will naturally flare the elbows throughout the movement. This is a problem because this increases internal shoulder rotation and can lead to shoulder impingement.

But what if we could make a small tweak to the exercise that doesn’t negate its effectiveness for building bigger triceps, but instead removes the risk for pain and injury?

Well, we can actually do that. Simply drive your elbows forward instead of out to the sides. This is the same tip I’ve given on the overhead should press as you want to keep elbows within the scapular pain. The added benefit of keeping your elbows forward on the overhead triceps extension is that you will be promoting external shoulder rotation. Doing this will lead to increased pain free motion.

Give it a try and see just how much better your shoulders feel during the exercise.

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Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).