I’ve outlined why stretch-position exercises, like flyes for chest and overhead extensions for triceps, have unique hypertrophy qualities.
However, there’s no question that those moves put the joints in a more precarious position…
For example, overhead triceps extensions have your arms up next to your head. That’s somewhat uncomfortable…
Plus, your arms are in the same position as an overhead press, which has been shown to cause shoulder impingement…
However, with the overhead extension your upper arm is stationary—not grinding up and down as in a press. Even so, it can still present a small impingement risk…
My solution is to do the overhead extensions on a slight angle—a high-incline bench…
That’s more comfortable and relieves a lot of the pressure from the shoulder joints.
And remember that at most workouts you should use this exercise as a followup to the ideal triceps move, which in my limited gym is a dumbbell decline triceps extension.
I discuss other ideal alternatives in the new ebook, but for now, without a cable setup, that’s my best choice.
I also lay out the research showing that stretch moves, like the dumbbell incline overhead extension pictured above, can add layers of new mass via unique fiber activation and development.
It has helped beef up my triceps. I’ve definitely noticed more sweep…
Still, if a stretch-position exercise is uncomfortable to a joint or you have it stuck in your mind that it’s dangerous, don’t do it. It’s not worth the risk.
Mr. America and 2019 Drug-Free Mr. Universe Doug Brignole does not use a stretch move for his tri’s. He relies completely on multiple sets of dumbbell decline extensions or one of the ideal cable moves.
So can more volume on the ideal exercise make up for not using stretch-position moves? More on that in a future newsletter.
Get the ideal exercise for each muscle, my complete workouts, exercise start/finish photos and details on building muscle fast and efficiently in Old Man, Young Muscle.
Till next time, train hard—and smart—for BIG results.
Steve Holman
Former Editor in Chief, Iron Man Magazine
www.X-Rep.com
Ripped Muscle Now: Harvard Research
Harvard researcher Dr. Dimitrios Stamou discovered an enzyme that eats bodyfat. It’s helping women and men lose up to 21 pounds on average in less than 28 days.
Plus, it can help bodybuilders get freaky ripped faster than ever (see the pic of the 69-year-old who is shredded at the link below).
Remember, when you’re leaner, you look bigger than ever… And best of all, your body can MAKE this fat-blasting enzyme by eating these specific foods… and they taste GREAT.
Our colleague, the man who owned the gym that Lou Ferrigno trained at in “Pumping Iron,” turned us onto this. He’s using it himself to shed fat faster than ever, and he’s in his 50s. Get the details and see his photo HERE.