Fix These 7 Tricep Workout Mistakes
Fix These 7 Tricep Workout Mistakes Now and Build Horseshoe Arms That Pop!
Grinding endless pushdowns and skull crushers, but your triceps still look flat and lack that thick, defined horseshoe shape? You're hitting targeted tricep workouts like close-grip bench presses, tricep pushdowns, overhead extensions, skull crushers, dips, diamond push-ups, and rope pushdowns—but the three heads (long, lateral, and medial) aren't developing evenly. The culprit? Sneaky form flaws and bad habits are shifting tension to your shoulders, elbows, or forearms, robbing you of maximum extension and growth.
We're zeroing in on pure tricep isolation and compounds that hammer the muscle responsible for 2/3 of your arm size. Below, 7 common (and uncommon) mistakes destroying your progress—plus simple, science-backed fixes to ignite hypertrophy. Nail these, and your arms will finally explode with size and detail.
1. Flaring Elbows Out (Pushdowns & Close-Grip Bench)
Elbows drift away from body in rope pushdowns or close-grip presses—turning tricep work into chest/shoulder dominance.
Why it hurts gains: Reduces long head stretch; medial/lateral heads under-recruited, risking elbow strain.
How to fix it: Pin elbows to sides—like glued. Slight flare ok on overheads for long head, but tight on pushdowns. Use reverse grip pushdowns for medial emphasis.
2. Incomplete Lockout or Partial Reps (Dips & Overhead Extensions)
Stopping short of full extension—no squeeze at bottom—or half reps in skull crushers.
Why it hurts gains: Misses peak contraction where triceps fire hardest; halves time under tension for growth.
How to fix it: Full lockout every rep—squeeze hard 1-2 seconds. Controlled eccentric: 3-4 seconds lower. On dips, lean forward slightly for chest-off, tricep-on.
3. Momentum & Elbow Drift Forward (Skull Crushers & Overhead Extensions)
Dropping weight fast or letting elbows flare forward in EZ-bar skull crushers.
Why it hurts gains: Momentum steals tension; forward elbows hit shoulders more, strains joints.
How to fix it: Keep elbows pointed up/back—fixed position. Lighter weight, slow negatives. California press (hybrid press + extension) for strict control.
4. Neglecting Overhead Movements (Long Head Isolation)
Only pushdowns and dips—zero overhead extensions or PJR pulldowns.
Why it hurts gains: Long head (biggest) needs stretch overhead; ignoring it leaves arms thin from side/back.
How to fix it: Prioritize overheads first—dumbbell/cable extensions behind head. Full stretch at bottom. Uncommon: Incline overhead extensions for deeper long head pull.
5. Locking Elbows Hard or Hyperextending (All Extensions & Pushdowns)
Snapping elbows straight explosively at bottom.
Why it hurts gains: Shifts load to joints/bones; triceps relax at lockout, missing contraction.
How to fix it: Stop just short of full lock—keep constant tension. Squeeze without hyperextend. Rope pushdowns: Spread rope at bottom for lateral head pop.
6. Ego Lifting Too Heavy (Close-Grip Bench & Dips)
Stacking weight but form collapses—half reps, shoulder takeover.
Why it hurts gains: Heavy cheats recruit chest/delts; no isolated tricep overload.
How to fix it: Drop weight 20-30% for 8-15 clean reps. Focus connection: Feel all three heads extend. Add drop sets on pushdowns—burn out medial head.
7. Poor Wrist Position & Forearm Dominance (Diamond Push-Ups & Extensions)
Wrists bent awkwardly or gripping too hard—forearms cramp before triceps.
Why it hurts gains: Forearms compensate; uneven head development, elbow pain.
How to fix it: Neutral wrists—use parallel bars for dips. Thumbless/false grip on extensions to shift to triceps. Uncommon: Bench dips with hands forward for safer angle.
There you have it—the tricep transformation formula. Eliminate these errors, emphasize full extension and head variety, and your targeted workouts will forge thick, striated arms that steal the show. Pair with volume and protein for insane pumps.
For the ultimate visual guide ranking tricep exercises from worst to best (exposing risky moves, EMG-proven winners, and perfect form demos), embed this Athlean-X classic: "Tricep Exercises Ranked (BEST TO WORST!)". Jeff Cavaliere breaks down the science—it's leveled up arms for millions.
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