Everytime i do an overhead extension i get elboe pain. Used to do a skull crusher version a year ago, obviously switched to dumbbells eventually that hurt too. Now after a break I started doing them with the rope on the cable machine. It still persists(When I do not do this exercises i have 0 elbow pain). It usually this would not matter to me much, but my quest is to increase my poverty bench and grow my arms. As both are laughable compared to my other lifts/body parts. Any tips?
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Thread: Elbow pain overhead extensions
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12-10-2019, 12:23 AM #1Registered User
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Elbow pain overhead extensions
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12-10-2019, 01:05 AM #2Kiwi Battler
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Extremely common. For me, switching to a straight bar stops the pain, but that's pretty terrible advice because for almost everyone, that makes it worse. I think you know the answer anyway, rest up and try a new variation that doesn't hurt it, you'll find one eventually.
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12-10-2019, 03:40 AM #3my non-edited 'before'pic
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Try close grip benching with wrists in neutral position. Use either 45 lbs. plates or 2 dumbells gripped together.
I had tennis elbow a couple of years ago. I eliminated skullcrushers and I wrap up both elbows...now I'm good to go!
Ben is right- experiment with what works for you!
Edit: I know you can't see in my avi, but I have a well-defined long tricep head, btw!Last edited by etet1919; 12-10-2019 at 03:47 AM.
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12-10-2019, 04:40 AM #4Registered User
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Which way were you doing cable overhead extensions? Try them both going up behind your head and from behind your head to outwards overhead. Sometimes one will be easier on the elbows for some ppl.
Also try diff grips (EZ bar, straight bar, etc). You may find single-arm just holding the little ball (w/ no handle) is easiest on elbows.
If none of the above works, try cable tricep kickbacks. Not as good of a mass builder, but w/ arm up and back behind the body it works ok-ish for long head.
Dips and seated pressdown machine work decently, but you might have same elbow issues. And def get some elbow wraps/sleeves like etet above until the pain goes away.
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12-10-2019, 10:32 AM #5Registered User
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Very common, I find anytime I get an injury due to overuse I just cut the weight in half and double the rep. May have to do it for few days to a few months until fully healed but worth it to let it recover. Nothing macho about ignoring it heheh.
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12-10-2019, 10:50 AM #6Registered User
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Common sense is don't do them if you have pain in the joints or other places.
Maybe try to alter the range you do them half way maybe and even elbow position.
These while they give the triceps a good stretch put a lot of stress on the working joint.
If your trying to get the triceps stronger for the BP these would not be the most ideal movement anyway.
Close grip BP's,board presses and even dips staying upright and only going to parallel with the arms.
These are compound movements that over load the triceps.
The overhead extensions are more a bodybuilding type movement and not meant as an "strength"movement.
Good luck!
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