Wednesday, January 27, 2021
  • Home
  • Deals
  • Advertising
  • Contact Us
Bodybuilding, Fitness, CrossFit, Strongman and Powerlifting
  • Mr. OlympiaHOT
  • Workouts
    • All
    • Arms
    • Back
    • Cardio
    • Chest
    • Core
    • Legs
    • Workout Plans
    How to Avoid Hip Pain

    13 Ways to Avoid Hip Pain in The Gym

    Calisthenics Training

    Calisthenics Training: A Beginner’s Guide

    Metcon Exercises and Workouts:

    Fun and Effective Metcon Exercises and Workouts for Big Guys

  • Nutrition
    • All
    • Essential Nutrients
    • Nutrition Tips
    Ronnie Coleman

    What Did Ronnie Coleman Eat in His Prime?

    Healthiest Ways To Eat Eggs

    Eggcellent Nutrition Tips: Healthiest Ways To Eat Eggs

    Break Through Keto Plateau

    How To Break Through Keto Plateau and Achieve New Fat Loss

  • Training
  • Exercises
    • All
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    Bent-Over Two-Arm Dumbbell Row Guide and Videos

    Bent-Over Two-Arm Dumbbell Row Guide and Videos

    Kroc Rows Vs Pendlay Rows

    Kroc Rows Vs. Pendlay Rows – Which One Is Best?

    Dumbbell Lying Pronation

    Dumbbell Lying Pronation Exercise Guide and Videos

    Side Delt Exercises

    Best Side Delt Exercises for Broader, More Powerful Shoulders

    Dumbbell Lying Rear Lateral Raise

    Dumbbell Lying Rear Lateral Raise Exercise Guide and Videos

    Long Head Triceps Exercises

    The Best Long Head Triceps Exercises for Thicker, Stronger Arms

    Dumbbell Lying Triceps Extension

    How To Do The Dumbbell Lying Triceps Extension

    Box Jump Exercise Guide

    Box Jump Exercise Guide – Muscles Worked, How-to, Tips, and Variations

    Dumbbell Iron Cross Exercise

    Dumbbell Iron Cross Exercise Guide and Videos

  • Food FactsTrending
  • News
    • Deals
    • Videos
    • Bodybuilding
    • CrossFit
    • Powerlifting
    • Strongman
    • MMA
  • Reviews
    • All
    • Lifting Gear & Accessories
    • Supplements
    9 Strongest Pre-Workout Supplements

    11 Strongest Pre Workout Supplements in 2021

    Pre Workouts Without Creatine

    12 Best Pre-Workouts Without Creatine For 2021

    Powerlifting Singlet

    Powerlifting Singlets: All You Need To Know (Reviewed)

    Trending Tags

    • Ample
    • pre-workout
    • Meal Replacement
    • Pre-Kaged
No Result
View All Result
Fitness Volt: Bodybuilding, Fitness, CrossFit, Strongman and Powerlifting
  • Mr. OlympiaHOT
  • Workouts
    • All
    • Arms
    • Back
    • Cardio
    • Chest
    • Core
    • Legs
    • Workout Plans
    How to Avoid Hip Pain

    13 Ways to Avoid Hip Pain in The Gym

    Calisthenics Training

    Calisthenics Training: A Beginner’s Guide

    Metcon Exercises and Workouts:

    Fun and Effective Metcon Exercises and Workouts for Big Guys

  • Nutrition
    • All
    • Essential Nutrients
    • Nutrition Tips
    Ronnie Coleman

    What Did Ronnie Coleman Eat in His Prime?

    Healthiest Ways To Eat Eggs

    Eggcellent Nutrition Tips: Healthiest Ways To Eat Eggs

    Break Through Keto Plateau

    How To Break Through Keto Plateau and Achieve New Fat Loss

  • Training
  • Exercises
    • All
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    Bent-Over Two-Arm Dumbbell Row Guide and Videos

    Bent-Over Two-Arm Dumbbell Row Guide and Videos

    Kroc Rows Vs Pendlay Rows

    Kroc Rows Vs. Pendlay Rows – Which One Is Best?

    Dumbbell Lying Pronation

    Dumbbell Lying Pronation Exercise Guide and Videos

    Side Delt Exercises

    Best Side Delt Exercises for Broader, More Powerful Shoulders

    Dumbbell Lying Rear Lateral Raise

    Dumbbell Lying Rear Lateral Raise Exercise Guide and Videos

    Long Head Triceps Exercises

    The Best Long Head Triceps Exercises for Thicker, Stronger Arms

    Dumbbell Lying Triceps Extension

    How To Do The Dumbbell Lying Triceps Extension

    Box Jump Exercise Guide

    Box Jump Exercise Guide – Muscles Worked, How-to, Tips, and Variations

    Dumbbell Iron Cross Exercise

    Dumbbell Iron Cross Exercise Guide and Videos

  • Food FactsTrending
  • News
    • Deals
    • Videos
    • Bodybuilding
    • CrossFit
    • Powerlifting
    • Strongman
    • MMA
  • Reviews
    • All
    • Lifting Gear & Accessories
    • Supplements
    9 Strongest Pre-Workout Supplements

    11 Strongest Pre Workout Supplements in 2021

    Pre Workouts Without Creatine

    12 Best Pre-Workouts Without Creatine For 2021

    Powerlifting Singlet

    Powerlifting Singlets: All You Need To Know (Reviewed)

    Trending Tags

    • Ample
    • pre-workout
    • Meal Replacement
    • Pre-Kaged
No Result
View All Result
Bodybuilding, Fitness, CrossFit, Strongman and Powerlifting
No Result
View All Result
Home Workouts Arms

The 5 Common Tricep Training Mistakes & How To Correct Them

F.V. TeambyF.V. Team
December 14, 2017
The 5 Common Tricep Training Mistakes & How To Correct Them
  • 12.2Kshares
  • Facebook
  • Twitter
  • Reddit
  • Flipboard
  • LinkedIn
  • WhatsApp
  • Telegram
  • Messenger

Triceps are like the big brother with a blue-collar job, toiling in anonymity, carrying their own workload and assisting others (chest and shoulders). All the while, they’re overshadowed by their little brother biceps the star athlete who grabs more attention without working as hard (assisting only back). The key to this analogy is that tri’s are the bigger muscles, despite their lagging reputation. In this article, we tackle the five most common triceps blunders and lay out a course for raising your tri’s to star status.

Mistake #1: Not stressing all three heads

As the name suggests, your triceps have three heads: long (upper inside), medial (lower inside) and lateral (outside). The heads always work together, so it’s impossible to isolate one from the others. However, the angle of your arms changes the emphasis, stressing the heads differently. Too many bodybuilders are unaware of how various exercises hit their tri’s, and thus they typically overemphasize their lateral heads and underemphasize the long and medial heads.

Solutions

  • When your arms are straight by your sides with an overhand or a parallel grip (palms facing each other, also known as a neutral grip), the lateral heads are worked most, as during conventional pushdowns.
  • When your arms are straight by your sides with an underhand grip, the medial heads are hit most. Regardless of hand position, the medial heads also assist more on all triceps lifts as the arms reach full extension. To give your medial heads their due, consider adding reverse grip pushdowns to your routine, and always squeeze out full contractions on triceps exercises.
  • When your elbows are moved in front of your body or overhead, the long heads are targeted. Overhead extensions are best for “going long,” so always include some form of overhead tri extension in your routine.

Mistake #2: Inefficient exercise order

No exercise order is incorrect, but some are less efficient. Changing the order can shock your tri’s, and at times you may want to pre-exhaust by doing, say, pushdowns before close-grip benches. However, begin most workouts with the exercises in which you can overload your tri’s with the greatest resistance. Do those first in your routine because that’s when you’re strongest.

Solutions

  • Do compound lifts, such as dips or close-grip bench presses, first.
  • Do two-arm, free-weight extensions next.
  • Finish with unilateral (one arm) or cable exercises.
  • You can change the preceding order on occasion, but stick to it for most tri workouts.

Mistake #3: Focusing too much on machines and cables

Many trainers rely too heavily on various pushdowns and cable extensions. For example, it’s not uncommon for bodybuilders to include four sets of both V-bar and rope pushdowns in the same workout, but these similar exercises stress the triceps in nearly identical ways, emphasizing the lateral heads.

Solutions

  • Do a compound exercise (one that also involves the chest and shoulders) in each tri workout. Examples include close-grip bench presses, upright dips and bench dips with your hands behind your back.
  • Do at least one EZ-curl bar or dumbbell extension in each tri workout. Examples include lying EZ-curl bar triceps extensions, two-arm dumbbell overhead extensions and one-arm dumbbell overhead extensions.
  • If you do two push down exercises, one should be done with an overhand or parallel grip (to emphasize the lateral heads) and the other should be underhand (to emphasize the medial heads).

Mistake #4: Improper form

To focus the stress on your triceps, you need to keep your elbows locked in place. The moment you start moving your elbows forward, backward or outward, you shift some emphasis to your shoulders. Doing so allows you to use more weight or crank out more reps, but if you turn tri exercises into partial pullovers, you’re making it easier on your triceps when you should be making it harder.

Solutions

  • Lock your elbows in place for all reps until you reach failure. For pushdowns this is easy to do by pressing your elbows against your sides and not allowing them to deviate from that position.
  • After reaching failure with strict reps, you can then loosen your form to eke out a few more reps. Do this by moving your elbows forward during the negative half of the rep and backward during the positive half. Cheat as little as you must to keep the set going.

Mistake #5: Overtraining

Out of all your body parts, triceps are the most prone to overtraining. This is in part because most bodybuilders know the tri’s are larger than the bi’s, and in their quest for higher-caliber guns, they assume that if they do 12 sets for bi’s they should crank out 18 for tri’s. Also–unlike your bi’s, which help only during back workouts–your tri’s help when you train chest (pressing movements or dips) and shoulders (pressing movements). If you train chest, shoulders and triceps on different days, they’re getting a triple whammy, likely without enough time to recuperate between workouts.

Solutions

  • Triceps are relatively small muscles. Generally, 12 sets will suffice. If you do chest or shoulder pressing exercises earlier in the same workout, consider doing even fewer sets because your tri’s get some work locking out presses.
  • Rest a minimum of 48 hours and ideally at least 72 hours between training chest or shoulders and training triceps. Arrange your workout split accordingly.

Lessons Learned

  • Do exercises in each triceps workout that emphasize the long, lateral and medial heads.
  • Generally, do compound lifts first, two-hand free-weight lifts next and finish with one-arm or cable exercises.
  • Include free-weight exercises in each tri workout.
  • Lock your elbows in place until you reach strict-rep failure.
  • Typically, do no more than 12 sets per triceps workout, and always rest at least two days between training chest or shoulders and training tri’s.

Author: Greg Merritt
References: Copyright 2004 Weider Publications

For the latest news and updates please follow us on Instagram, Facebook and Twitter.
  • 12.2Kshares
  • Facebook
  • Twitter
  • Reddit
  • Flipboard
  • LinkedIn
  • WhatsApp
  • Telegram
  • Messenger

Join our list

Subscribe to our mailing list and get interesting stuff and updates to your email inbox.

Thank you for subscribing.

Something went wrong.

We respect your privacy and take protecting it seriously

Categories: Arms Featured Workouts
Tags: ArmsTriceps
Previous Post

WATCH: Gym Fights Compilation(Graphic Content)

Next Post

WATCH: The Ketogenic Diet Explained in Under 5 Minutes.

F.V. Team

F.V. Team

Fitness Volt Team, Your #1 source for workouts, news, analysis, opinion, and entertainment in bodybuilding & fitness sports.

Related Posts

Bradley Martyn And Tristyn Lee Workout
Bodybuilding

Bradley Martyn And Tristyn Lee Have Killer Arm And Back Workout Together (VIDEO)

Roelly Winklaar 1
Bodybuilding

Roelly Winklaar Has Triceps That Will Make Your Jaw Drop!

Rob Kearney Tears Triceps
Strongman

Rob Kearney Tears Triceps While Attempting An American Log Lift Record

Roelly Winklaar
Bodybuilding

Roelly Winklaar Shows Off His Humongous Arms In Recent Update

Regan Grimes
Bodybuilding

Regan Grimes Shares Killer Mass Building Arm And Leg Workouts In Prep For Europa Spain

Battling Ropes Exercise Guide
Shoulders

Battle Ropes Exercise Guide

Cable Lying Triceps Extension Upper Arms Exercise
Arms

Cable Lying Triceps Extension Exercise Guide

Bodyweight Skull Crushers Guide
Arms

Bodyweight Skull Crushers Guide: Anatomy, How-To, Variations and FAQs

Flex Lewis
Bodybuilding

Flex Lewis Shows Off ENORMOUS Arms In Recent Training Session

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

  • Trending
  • Comments
  • Latest
Larry Wheels Deadlift PR

Larry Wheels Hits All-Time Personal Record With Earth Shattering 855lb Deadlift Triple, Gets Injured

Ronnie Coleman

What Did Ronnie Coleman Eat in His Prime?

Kali Muscle

Kali Muscle and Big Boy Gets In Altercation After Getting Kicked Out Of Gold’s Venice (VIDEO)

Laura Bass

Former Bodybuilder Laura Bass Dies at 49

Ben Chow Luke Sandoe

Ben Chow, Fouad Abiad Respond To New Details of Luke Sandoe’s Death

The Rock

Dwayne ‘The Rock’ Johnson Reveals Current Workout Routine

9 Strongest Pre-Workout Supplements

11 Strongest Pre Workout Supplements in 2021

Team Mayhem Freedom

CrossFit Team Mayhem Freedom Roster Announced: Rich Froning, Andrea Nisler, Taylor Williamson, and Chase Hill Onboard

Kali Muscle

Kali Muscle and Big Boy Gets In Altercation After Getting Kicked Out Of Gold’s Venice (VIDEO)

Recent Reviews

9 Strongest Pre-Workout Supplements

11 Strongest Pre Workout Supplements in 2021

Pre Workouts Without Creatine

12 Best Pre-Workouts Without Creatine For 2021

Powerlifting Singlet

Powerlifting Singlets: All You Need To Know (Reviewed)

Fitness Volt

At FitnessVolt.com our mission is to educate and inform you about the latest in professional bodybuilding, fitness, and sports-related content. We believe you should have the best information at your fingertips to help you reach your fitness goals and to stay up to date on everything happening in the bodybuilding, fitness and strength sports industry... Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.
FitnessVolt.com - 1700 Lincoln St. Denver, CO. 

Follow Us

Trending Topics

  • Mr. Olympia 2020
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workouts
  • Boost Testosterone
  • German Volume Training
  • Protein-Packed Foods
  • Jefferson Deadlift
  • What Is Hypertrophy

Calculators

    • IF Calculator
    • TDEE Calculator
    • Calorie Calculator
    • Keto Calculator
    • RMR Calculator
    • Macronutrient Calculator
    • Creatine Calculator
    • Wilks Calculator
    • EER Calculator
    • FFMI Calculator
    • IBW Calculator
    • LBM Calculator
    • Fat Intake Calculator

 

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • About
  • Write For Us
  • Advertise
  • Contact
  • Syndication
  • Scholarship
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy

© Copyright 2010 - 2021 Fitnes Volt IBC. All Rights Reserved.

No Result
View All Result
  • Mr. Olympia
  • Bodybuilding
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
  • Training
  • Nutrition
  • Reviews
  • More
    • Diet
    • News
    • Motivation
    • Videos
    • Food Facts
    • Deals
    • Fitness Calculator

© Copyright 2010 - 2021 Fitnes Volt IBC. All Rights Reserved.

9896