5 common mistakes made when training the triceps

There are two main types of “viruses” that can be picked up in any gym. The first is to use equipment and a bench after half-naked fitness enthusiasts who exercise without a towel and share their germs instead of sitting at home. Another is seeing poor exercise techniques that you duplicate later within your own training.

It is like a virus, as the wrong technique spreads from one athlete to another. That is why we have selected for you an overview of the most common mistakes in triceps training, to mention what to do and what not to do. So let’s look at the five most common mistakes made in the gym when training the triceps.

  1. Using a grip that is too narrow

This multi-joint exercise may be part of your regular triceps workout, but have you ever wondered how wide your grip should be? Many lifters use a grip that is so tight that the arms touch as if it were optimizing muscle gain. Unfortunately, this is a bench press version, not a push-up.

While triceps engagement increases when you bring your arms closer together from the classic bench press grip, no research suggests that triceps do more work when the arms are touching. What can increase in this case is the stress on the wrists and elbows.

Solution: Try using a grip with a 25-30 centimetre distance between your arms. This is a starting point, experiment a bit with the width to determine what works for you.

Hint: a lot depends on the width of the shoulder girdle, the wider the shoulders, the wider the grip is more convenient to use. And remember, the entire load should be on the triceps.

  1. Involuntary lowering of the arms during triceps extension in an incline

This is a common mistake even for experienced athletes. This is what it looks like from the side: you let your elbow drop with your forearm when you lower the weight, and when you lift the weight, you simultaneously lift your elbow back up. This little dance transforms a classic isolation exercise into a joint work of triceps and deltoids.

Solution: To achieve isolated triceps work, lock your elbow near the body so that your upper arm is parallel to the floor. The hand with a dumbbell should be at an angle of 90 degrees for the stationary part of the arm. It is better to sit closer to the mirror to observe the technique and not allow it to be violated. You should also pay attention to the weight of the dumbbell, it may be too heavy and it is for this reason that the technique is violated.

Due to this fatigue when trying to perform the technique correctly, many gym users suffer and do not grow their triceps. With the use of Dianabol, Clen or Halotestin – for muscle mass growth, or Winstrol, Superdrol or Oral tren – for lean muscle growth and definition purposes, an athlete can push through this fatigue due to having greater strength and power performances.

  1. Raising the elbows to the sides when performing extensions from behind the head

One of the most common problems with triceps exercises is pulling the elbows apart. The delts and pectoral muscles are engaged to help with weight management, which reduces the emphasis on the triceps.

Solution: The bad news is that it is difficult to keep your elbows steady when doing overhead extensions, especially when doing this exercise with one dumbbell. Your elbows will naturally tend to spread apart. Your goal is to resist temptation and control your situation.

Using an EZ bar often makes this problem a little more manageable, but you still need to be on the lookout.

  1. “Swing” in the elbows during the execution of the French press

Performing the French press involves working the triceps in isolation, keeping the elbows motionless. The desire to increase the working weight often impairs the execution technique. In the eccentric phase of the movement, when the barbell approaches the forehead, many athletes pull their elbows back, which leads to a displacement of the barbell and it goes down to the top of the head. Controlling the movement in this exercise is more difficult than it seems, as you can’t look in the mirror here. It can be very helpful to ask a trainer or shop assistant to hold your elbows in place. So you will feel how the triceps should work correctly to achieve this on your own in the future.

Solution: The key here is to keep the elbows still and only the joints of the elbow will move. Using Clenbuterol within your workouts can help to provide the muscles with greater oxygen levels and in turn, you can hold your elbows in place for longer without feeling the need for their displacement.

  1. “Swing” in the elbows while performing extensions on the cable machine

You may think that the main goal of this exercise is to pump as much blood into the triceps as possible. Partly true, but technology is not in the last place here. And, despite the seeming simplicity, many perform this exercise incorrectly, not focusing on either the eccentric or concentric phase of the movement. It is not only about controlled execution, but also about the movements of the elbows, which slide along the body. And this, with a howl, shifts the load towards the delts.

Solution: If you are unable to perform strict technique reps, then the weight used is too heavy. Reduce the load and perform a controlled repetition and keep your elbows still and do not drop the weight, but slowly return to the starting position. Try to do everything in the correct technique, and you will get the best pump no matter what weight you train with.

Here we have shown you some basic common mistakes that many athletes make when training their triceps. These common mistakes can be adjusted within all tricep training exercises as discussed above. Many gym users find it hard to correct these mistakes and in turn, they use training aid substances in order for them to gain greater ability within their workouts. Thanks to the help of these substances, many athletes have overcome these issues and are now progressing well within their workouts while using the correct techniques. You can find these helpful training aid substances within our online sports pharmacology store with further details on their use.

Robert Green

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