Need help with tricep exercises
AllisonS79
Posts: 51 Member
Whenever I try to do tricep exercises (and I have tried many, both with and without weights) I don't feel the burn in my tricep like I should. Later on I will feel sore in other areas, like my forearms or upper back. I'm sure there is something off with my form,but without a picture or video it would be hard for anyone to tell me. Does anybody have general advice? Can anyone recommend a fail proof way to work out my triceps? Thanks!
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It's possible that your triceps happen to be stronger than your forearms, but if your upper back is sore it's a form issue. When doing exercises for your triceps focus on keeping your elbow in the same place through the movement. If your elbows drift you'll transfer the effort to other body parts.3
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^ keep elbow by your side and don't go up past your chin then straight down for pushdowns. You can also do dumbell extensions.1
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Without knowing what exercises you're doing it is kind of hard to make a suggestion. The only thing I can think is to keep the weight low enough that you can keep the upper arm/tricep steady and focus on working it instead of doing the work with your forearms or back.0
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Have you tried tricep dips using a chair?0
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What exercises are you doing? Skull crushers, kickbacks, dips, and overhead extensions always get me. You can always youtube some videos before trying them.1
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Forearms sounds like a grip issue, which will likely get better the more you do whatever it is you're doing.
Upper back sounds like a form issue, which means you're probably using too much weight. Which may also be why your grip/forearm is fatiguing early.1 -
There are a couple I do with resistance tubes. One is in this video:
https://www.youtube.com/watch?v=ou0n5aO_K9Y&index=4&list=PLI3qjG5jMFlIR-pdkHHTlGJbODQiEitYp
The other is here: https://www.theragear.ca/exercise_search.php?command=search&product=Fit+Tube&category=18 (I do the overhead extension, but there's also that split-squat one...)1 -
moonstroller wrote: »Have you tried tricep dips using a chair?
Yes and that is when I felt it the next day between my shoulder blades instead ☹️
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What exercises are you doing? Skull crushers, kickbacks, dips, and overhead extensions always get me. You can always youtube some videos before trying them.
When I try overhead extensions with a 5lb or 8lb weight I'm just not feeling a burn . If anything, I'm feeling it in my shoulder.0 -
AllisonS79 wrote: »What exercises are you doing? Skull crushers, kickbacks, dips, and overhead extensions always get me. You can always youtube some videos before trying them.
When I try overhead extensions with a 5lb or 8lb weight I'm just not feeling a burn . If anything, I'm feeling it in my shoulder.
You don't need to feel a burn.3 -
AllisonS79 wrote: »What exercises are you doing? Skull crushers, kickbacks, dips, and overhead extensions always get me. You can always youtube some videos before trying them.
When I try overhead extensions with a 5lb or 8lb weight I'm just not feeling a burn . If anything, I'm feeling it in my shoulder.
You don't need to feel a burn.
No? I thought in order to work a muscle you should feel the muscle working and try to get it to the point of fatigue.
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That's what I mean by "feel the burn" , to clarify0
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AllisonS79 wrote: »AllisonS79 wrote: »What exercises are you doing? Skull crushers, kickbacks, dips, and overhead extensions always get me. You can always youtube some videos before trying them.
When I try overhead extensions with a 5lb or 8lb weight I'm just not feeling a burn . If anything, I'm feeling it in my shoulder.
You don't need to feel a burn.
No? I thought in order to work a muscle you should feel the muscle working and try to get it to the point of fatigue.
You're going to feel it where you're weakest first. I'm a big fan of standing rope french press, ez-curl extensions, and dips.
https://www.youtube.com/watch?v=1GWilKDXEY4
https://www.youtube.com/watch?v=-rh3MHnRI_I
https://www.youtube.com/watch?v=KqxwoQvMEjY 0 -
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AllisonS79 wrote: »AllisonS79 wrote: »What exercises are you doing? Skull crushers, kickbacks, dips, and overhead extensions always get me. You can always youtube some videos before trying them.
When I try overhead extensions with a 5lb or 8lb weight I'm just not feeling a burn . If anything, I'm feeling it in my shoulder.
You don't need to feel a burn.
No? I thought in order to work a muscle you should feel the muscle working and try to get it to the point of fatigue.
You can focus on trying to feel the muscle work but I would not call that a burn.
I think you have a form issue.1 -
For me its all about elbow placement. Sounds like all form issues which can be corrected.
When I do bench dips I have to position my hands/grip on the bench and arms positioned just right on the bench to get that feeling out my shoulder and right into the tricep. Skull crushers and kick backs are excellent as well but again it takes good form. You know when the integrity of the exercise is not setup correctly..
When doing overhead's I need to be holding heavy weight and I still have to setup my form which my elbows and arms are essentially out of my shoulders and put in the right place.1 -
FatWithFatness wrote: »
I was actually going to post this video and you beat me to it!
This is by far my favorite Tricep Exercise - bringing the barbell behind the head instead of to the forehead really lengthens the muscle (the eccentric part of the lift) and that's what you want when you're doing isolation lifts.
Sometimes when I'm doing the isolation lifts I'll close my eyes and really focus on the muscle I'm working. This is what you want - "the mind muscle/connection" not a "burn".0 -
Are you watching your form in the mirror? I tend to let my back do some of the work unconsciously if I am not watching at least the first one or two tricep pulldowns or dips. Some lifts are easier to see if no mirror is available, skullcrushers or some of the others mentioned.0
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AllisonS79 wrote: »I thought in order to work a muscle you should feel the muscle working and try to get it to the point of fatigue.
Most of the better exercises work many muscles at a time - sometimes dozens of muscles - and you won't necessarily be able to pinpoint what's working - the movement will simply feel challenging.
Unless you're trying to bulk up, i wouldn't worry too much about kickbacks and other isolation exercises (single joint movements) and instead focus on compound exercises (multiple joints). Most good strength programs prioritize those because they tend to be more effective & functional - and they save time too. Your triceps still get worked plenty in exercises like the chest press, overhead press, and.. if you lift heavy.. the deadlift.
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Thanks everyone0
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AllisonS79 wrote: »moonstroller wrote: »Have you tried tricep dips using a chair?
Yes and that is when I felt it the next day between my shoulder blades instead ☹️
Dips on a bench or step are problematic to begin with. Most people have excessive horizontal movement with dips. I prefer assisted dips if you are at a gym.
Shoulder fatigue/pain usually means you are not maintaining scapular control during the dip. The only thing moving should be your arms-you should not be using shoulders or upper back for leverage.
Forearm fatigue during kickbacks is likely due to trying to "lift" the weight with your hands, too much weight, or both.
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My question would be why are you focused on such a small muscle? Are you training for a competition or just working out to get fit?1
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JohnnyPenso wrote: »My question would be why are you focused on such a small muscle? Are you training for a competition or just working out to get
To get fit overall. I want to gain strength and muscle. I'm not trying to get "built" just toned. I'm 37 yrs old and if women don't do strength training we lose muscle mass as we age. I'm working my upper and lower body. This is the one place I am having trouble with and I recently read that so many people focus on the biceps but that the triceps actually make up a bigger part of your arm. I don't want to neglect that whole part of my arm.0 -
To get fit overall. I want to gain strength and muscle. I'm not trying to get "built" just toned. I'm 37 yrs old and if women don't do strength training we lose muscle mass as we age. I'm working my upper and lower body. This is the one place I am having trouble with and I recently read that so many people focus on the biceps but that the triceps actually make up a bigger part of your arm. I don't want to neglect that whole part of my arm.0
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AllisonS79 wrote: »moonstroller wrote: »Have you tried tricep dips using a chair?
Yes and that is when I felt it the next day between my shoulder blades instead ☹️
Dips on a bench or step are problematic to begin with. Most people have excessive horizontal movement with dips. I prefer assisted dips if you are at a gym.
Shoulder fatigue/pain usually means you are not maintaining scapular control during the dip. The only thing moving should be your arms-you should not be using shoulders or upper back for leverage.
Forearm fatigue during kickbacks is likely due to trying to "lift" the weight with your hands, too much weight, or both.
Ok, cool, thanks.0 -
If that's the case I'd suggest doing more compound lifts instead to build more overall strength and get more work in per unit of time. Assisted dips are great for the triceps for example but also for the shoulders and back at the same time. Bench press and a dumbell overhead press are also good.AllisonS79 wrote: »To get fit overall. I want to gain strength and muscle. I'm not trying to get "built" just toned. I'm 37 yrs old and if women don't do strength training we lose muscle mass as we age. I'm working my upper and lower body. This is the one place I am having trouble with and I recently read that so many people focus on the biceps but that the triceps actually make up a bigger part of your arm. I don't want to neglect that whole part of my arm.
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AllisonS79 wrote: »To get fit overall. I want to gain strength and muscle. I'm not trying to get "built" just toned. I'm 37 yrs old and if women don't do strength training we lose muscle mass as we age. I'm working my upper and lower body. This is the one place I am having trouble with and I recently read that so many people focus on the biceps but that the triceps actually make up a bigger part of your arm. I don't want to neglect that whole part of my arm.
That is right the tricep has ALOT to do with making your arms look bigger. Not to mention strengthening it benefits on so many other work outs. Really just keep at it. When you do any workout just try to focus on your tricep doing the work. It's a little difficult when you first start but that whole mind to muscle connection thing which takes time. It could also be your form but without actually seeing you workout I can't judge.
Reminds me of cable rows or any rowing type movement. It took me a while when I first started to actually get the mind muscle connection, bring it up cause its my most memorable body part that it occurred with. I would leave back day with my biceps pretty sore and not feeling it in my back. Flash forward to now when I do the movements I focus on my back and it feels completely different.1 -
AllisonS79 wrote: »I recently read that so many people focus on the biceps but that the triceps actually make up a bigger part of your arm. I don't want to neglect that whole part of my arm.
You won't neglect anything if you follow a proven strength program designed by a pro, such as NROLFW, Stronglifts, a personal trainer's plan, etc. Self-designed programs frequently end up imbalanced. 2 -
JohnnyPenso wrote: »
If that's the case I'd suggest doing more compound lifts instead to build more overall strength and get more work in per unit of time. Assisted dips are great for the triceps for example but also for the shoulders and back at the same time. Bench press and a dumbell overhead press are also good.AllisonS79 wrote: »To get fit overall. I want to gain strength and muscle. I'm not trying to get "built" just toned. I'm 37 yrs old and if women don't do strength training we lose muscle mass as we age. I'm working my upper and lower body. This is the one place I am having trouble with and I recently read that so many people focus on the biceps but that the triceps actually make up a bigger part of your arm. I don't want to neglect that whole part of my arm.
Ok, thanks!0
https://youtu.be/mBZ4vnJRHgU
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