Learn about common mistakes during triceps training to make training more effective. This will help you achieve your goal faster. Many athletes believe that triceps training is quite simple. All one hundred should do is just bend your arm at the elbow. But here, too, many mistakes are often made. If you eliminate them, then the progress will become more tangible. Today the conversation will focus on the topic - triceps training: 8 mistakes. This is the number of mistakes athletes most often make.
Mistake # 1: Don't start with simple exercises
This mistake is quite common among newbies. They often begin training with single-joint exercises, such as extension of the arms on the block. The main disadvantage of such exercises is the ability to use relatively low working weights. In the event that you are not using a specific training program, then it is best to start with a multi-joint difficult exercise.
When training the triceps, the same rules apply as for training the legs or chest muscles. If two joints are working, and in this case it is the elbow and shoulder, then more muscles are involved, which allows you to lift large weights. Of course, in this case, a certain part of the specific load will be lost, but at the beginning of the training session there is a different goal. During this period, you must use the maximum load.
Among the most effective multi-joint exercises for triceps, the following should be highlighted:
- Dips on the uneven bars;
- Weighted bench push-ups;
- Bench press in a lying position with a narrow grip;
- Push-ups in the simulator.
It should be noted that it is quite possible that when doing push-ups on the uneven bars, you will need to use weights to achieve muscle failure with a number of repetitions of 8 to 12. Single-joint exercises can be performed as a warm-up for the elbow joints, but it is not recommended to work to failure in them.
Mistake # 2: Extend Behind Your Head
When designing a triceps workout program, you have the opportunity to choose from a large number of exercises. However, only one of them is capable of loading a fleshy long head well. This muscle attaches to the bone just above the shoulder and it will not work to stretch it to the desired position without raising your arms. It should always be remembered that the maximally stretched muscle will contract much more strongly than the one that is only half stretched. From this we can conclude that movements from behind the head must be included in your training program. Failure to follow this rule is a very common mistake when training triceps.
There are many exercises, such as overhead extensions with cables, an EZ bar, dumbbells, or using a machine. The only nuance that you should always pay attention to is the need to fix the shoulder joints behind the head. The elbow joints should point upwards and do not leave this position during the exercise. In this situation, the elbows play the role of hinges and they should not perform other movements.
Mistake # 3: Your elbows shouldn't dangle
All single-joint exercises for training triceps have a general pattern - it is necessary to unbend the elbow joints. They should move from a bent position to a straightened one. If the elbows dangle, the efficiency of the training will decrease significantly. Therefore, when performing any of the above exercises, you should closely monitor the elbow joints. Press them as tightly as possible to the body.
Mistake # 4: Can't lower your elbows when doing bent-over extensions
This is perhaps the most common mistake when training triceps. Very often, even professional athletes admit it. If you lower the elbow joints, then the single-joint exercise for the development of the lateral head will immediately become multi-joint. In this case, the delta will also take part in the work, which will significantly reduce the load on the triceps, since it will be taken over by the deltoid muscles.
To perform the exercise technically correct, the elbows should be fixed at the sides of the body so that the shoulders are parallel to the ground. The elbow should be used as a hinge and the arm should be extended parallel to the floor. When lowering the dumbbells, make sure that the elbow joints do not go behind them.
Mistake # 5: Don't do a multi-joint exercise
This is another very popular mistake among athletes, as a result of which the exercise becomes multi-joint. Only the elbow joints should be extended. To do this, it is necessary to press the upper arms tightly against the body in order to isolate the lateral head as efficiently as possible. If, during the eccentric phase, your elbows came off your body, then you made the mistake of connecting your shoulder to work. It is important to remember that when any other muscle is connected to the exercise, the load on the triceps is reduced. Always keep your arms tightly pressed against your torso.
Mistake # 6: Do not reduce your range of motion to lift more weight
In the event that you see an increase in working weights as the main task for yourself, then it is unwittingly easy to make another mistake in triceps training. It has already been said above that muscles can only contract as much as possible with a strong stretching. For this, the range of motion is very important, leading to better muscle development.
In a weight race, you might not notice the drop in amplitude when you start doing partial reps. It is worth noting that partial repetition is an excellent technique for high-intensity exercises, but it should only be used as a supplement to full-range movements, and not replace them.
Most often, partial repetitions are found when performing push-ups for triceps using machines, as well as when extending on the upper block when using a large working weight. At such times, the eccentric phase of movement will be stopped almost before reaching full extension. This problem is solved by reducing weight in exercises where the elbows are bent at a 90-degree angle.
Mistake # 7: train your triceps after your shoulder and chest muscles
If your training program is not specific, then you should always train the large muscles first and only after that the small ones. The triceps are small compared to other muscles in the upper body, but they play a big role in bench exercises. When doing serious bench presses, keep your triceps rested.
Mistake # 8: Do not fully extend your elbow
Extension of the elbow joint requires full extension of the arms, but the elbow should not be blocked. In other words, it should not be brought to full extension. If this is not done, then most of the load will go from the triceps to the joint, which should not be allowed. If the athlete is working with a lot of weight, then this situation can cause serious injury.
Here are 8 mistakes when training triceps. If you want to progress quickly, then try to eliminate them.
You can find out about the basic exercises for training triceps in fitness in this video: