no doms on triceps... ever...

thatch1234
thatch1234 Posts: 276 Member
in Fitness and Exercise
Hi guys. I workout triceps every monday with chest. Typical workout would be rope oulldown 3x11 reps. Close grip bench press(doesnt ever hurt me) and also tricep kickbacks. I will get a sore chest/back/ etc bit bicep and tricep just dont feel sore. I know soreness is not always an indicator but am I doing enough?? They burn like crazy when im working them just never have lasting burn there.?

Replies

  • phjorg1
    phjorg1 Posts: 642 Member
    are your lifts progressing?? if yes, then don't worry about it.
  • thatch1234
    thatch1234 Posts: 276 Member
    Its hard to say as I only started recording my lifts a couple of weeks ago. But im purposely going up by 5kg a week on every muscle group. I really feel close grip is not working for me. I know many rave about it. Just never hits me triceps hard. Could possibly dlbe doing it wrong...
  • AlongCame_Molly
    AlongCame_Molly Posts: 2,835 Member
    Not sure what exactly they're called, but have your tried that behind-the-head lift? Hold a dumbbell with both hands behind your head, lower it until you feel the triceps stretch, lift back up to just over your head and repeat. Similar to tricep kickbacks, but they hurt the next day much worse. :)
  • jlclabo
    jlclabo Posts: 588 Member
    3x11 sets/reps, but at what weight. I see you are increasing each session, but what kind of weight are you at? may just be too light of a weight for it to effectively work the tricep. also on your close grip bench sets, try adding a couple sets with supinated grip. they definitely focus more on the tricep than even close grip. but im also like you. I rarely get sore, and I tend to lift fairly heavy on a 5x5 program.
  • thatch1234
    thatch1234 Posts: 276 Member
    I up my weight on the groups every week. Currently going through a 12 week microcycle. So this week 11 reps at pulldown on 30kg for example (cant remember what I did) and next week 8 reps at 35-40kg etc. And the ones behind your head I know them as skullcrushers. I gave them up as didnt get pain with them lol
  • daswo
    daswo Posts: 6
    Not sure what exactly they're called, but have your tried that behind-the-head lift? Hold a dumbbell with both hands behind your head, lower it until you feel the triceps stretch, lift back up to just over your head and repeat. Similar to tricep kickbacks, but they hurt the next day much worse. :)


    Are you talking about standing overhead tricep extensions?
  • Hendrix7
    Hendrix7 Posts: 1,903 Member
    are your lifts progressing?? if yes, then don't worry about it.


    ^^^^^ this

    Chase progress not soreness
  • eric_sg61
    eric_sg61 Posts: 2,925 Member
    Not sure what exactly they're called, but have your tried that behind-the-head lift? Hold a dumbbell with both hands behind your head, lower it until you feel the triceps stretch, lift back up to just over your head and repeat. Similar to tricep kickbacks, but they hurt the next day much worse. :)
    This, do exercises that stretch the triceps overhead. DB Overhead extensions, PJR pullovers etc
  • CallMeCupcakeDammit
    CallMeCupcakeDammit Posts: 9,377 Member
    Pull-overs are the only thing I ever get DOMS from, but also
    are your lifts progressing?? if yes, then don't worry about it.
  • rick_po
    rick_po Posts: 449 Member
    Pure speculation here, but I've read that DOMS pain is caused by the eccentric contraction of the muscle. For skull crushers, that would mean lowering the weight slowly is the key to experiencing that wonderful triceps muscle soreness.

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