The Impact of Hand Grip on Tricep Muscle Activation and Injury Risk

Analysing the effects of grip variations on the activation of the triceps brachii and what it means for injury prevention and performance.

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The study "Influence of hand grip in resistance-training exercises on the triceps brachii activation: A narrative review" by Salvador Vargas-Molina et al. investigates how different handgrip positions affect the activation of the triceps brachii during different tricep-focused exercises.

Key Points

• Objective: The review aims to analyze how hand positioning (pronated, supinated, or neutral) influences the activation of the triceps brachii during single-joint exercises, assessing potential risks and benefits associated with these grips.

• Muscle Activation: The triceps brachii consists of three heads: long, medial, and lateral. The study discusses how different grips might preferentially activate these heads.

What Was Measured

• Muscle Activation: The primary focus was on the electromyographic (sEMG) activity of the triceps brachii during various grip positions in resistance exercises.

• Injury Risks: The authors also considered potential injury risks associated with improper hand positioning and joint alignment during exercises.

Anatomical Considerations

• The TB consists of three heads: medial, lateral, and long, which can function independently.

• The long head originates from the scapula, while the medial and lateral heads originate from the humerus.

• Shoulder and elbow joint positions affect TB activation, particularly the long head due to its origin.

Results

• Limited Evidence: The review found limited scientific evidence supporting the idea that specific grips significantly target different heads of the triceps brachii more effectively than others.

• Neutral Grip Advantage: A neutral grip was suggested to provide better stability and potentially reduce injury risks compared to pronated or supinated grips.

• Categorisation of Exercises: Single-joint triceps exercises were categorised into three levels based on their safety and efficacy:

  • Good: High safety and efficacy.

  • Moderate to Good: Acceptable safety with moderate efficacy.

  • Poor: Higher risk of injury or ineffective muscle activation.

• Limitation: The authors noted that their analysis did not account for stretch positions during exercises, which may have a stronger potential to increase hypertrophy

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Related

How Different Forearm Positions and Grip Types Affect Tricep Muscle Activation During Push-Downs

Tricep Training at Short vs Long Muscle Lengths

Arm Position During Tricep Extensions

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Key Takeaways

1. Grip Selection Matters: Choosing a neutral grip may be beneficial for reducing injury risk while maintaining stability and efficacy during tricep exercises. Be cautious with extreme pronation or supination exercises, especially under high loads.

2. Consider Shoulder and Elbow Joint Positions: Set-up is critical when selecting TB exercises to target specific heads of the tricep muscle.

3. Focus on Full Range of Motion (ROM): Performing exercises through a full range of motion is crucial for optimising muscle hypertrophy and strength development.

4. Technique Over Load: Emphasising proper technique over lifting heavier weights can reduce the likelihood of injury and improve training effectiveness.

In conclusion, while grip position influences muscle activation somewhat, a neutral grip is generally recommended for stability and safety in tricep training. This study underscores the importance of proper technique, joint positioning, and full range of motion to maximise training benefits while minimising potential injury risks.

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Reference

Vargas Molina, Salvador & Chulvi-Medrano, Iván & Bonilla, Diego & García Sillero, Manuel. (2024). Article Influence of hand grip in resistance-training exercises on the triceps brachii activation: A narrative review. Journal of Physical Education and Sport. 24. 1456-1464. 10.7752/jpes.2024.10272.