Using Improper Form
If you want to zero in on your triceps, keep your elbows close to your side and in a locked position. When you start moving your elbows in all different directions, you will start placing some of the pressure onto your shoulders. If you start moving your elbows, you will probably be able to move more weight and perform more reps; you are also making it easier for your triceps and that’s something that you don’t want to do!
If you want to recruit more fibers of the triceps muscle, lock in your elbows and don’t move them until your triceps reach muscle failure. When performing the regular pushdown exercise, pin your elbows against your body and don’t allow them to move from that position.
When you feel like you are reaching muscle failure, you may deviate a little from strict form in order to pull out a few more reps. For example, move in with your elbows during the negative portion of the repetition and move backwards during the positive half. In order to keep the set moving forward, you may cheat a little to make that happen.
Overtraining the Triceps
Triceps are most prone to overtraining than any other muscle group in the body. The reason for this is because many bodybuilders are aware that the triceps are a bigger muscles group than the biceps. They go ahead and set for themselves way too many sets in their quest for bigger arms. Like the biceps which assist your back muscles in performing certain exercises, the triceps will help the chest muscles in doing pressing movements as well as help the shoulders.
If you’re training chest, shoulder, and triceps on each separate day of the week, the triceps will endure a lot of stress and are not given the full chance of recuperation between workouts.
The triceps are a small muscle group. 12 sets of exercises are enough for the triceps. If you’re doing a chest and shoulder workout in the same workout day, cut down on the sets for the triceps since they are assisting the chest and shoulder muscles in the same workout.
It is recommended that you rest for at least 72 hours between the chest/shoulder workout and the killer tricep workout. You may rest for a minimum of 48 hours between these two workouts. Arrange your workout week with this in mind.
Tips for Training Triceps
During tricep training day, include tricep exercise that target the long, lateral, and medial heads of the triceps.
Perform the compound-movement lifts at the beginning of the workout, followed by two hand free-weight exercises, and finishing with one arm cable tricep exercises.
For each best tricep workout, include free-weight exercises within each tricep workout.
Lock your elbows within the same position next to the body until reaching strict-rep failure.
Perform no more than 12 sets per workout and rest at least two days between the chest/shoulder workout and the triceps workout. Learn the best way to lose weight in a week.