Common Mistakes to Avoid During Triceps Workouts: Brother, do you want big and fat triceps? Then stop taking selfies after just pumping biceps! 💀 People often make mistakes during triceps workout and then say “brother, I am not getting any gains!” 😩
If you are also making the same mistakes, then don’t worry, I am there! Here are 15 common mistakes which if you avoid, then your triceps will also look like Hulk! 💪🔥
1. Do not skip warm-up, otherwise you will not be able to forget the pain of elbow!
Lifting the dumbbell directly causes muscle shock. If you warm-up, then blood flow will increase, stiffness will go away, and chances of injury will decrease.
Quick Triceps Warm-Up Routine
✅ Arm circles – Shoulder and elbow will open.
✅ Triceps stretch – Muscle will become flexible.
✅ Lightweight pushdowns – Activate the muscle.
Just take 5-10 minutes, it will be of great benefit!
2. People who say, “Brother, I just want to lift heavy things”, listen up!
Stop showing off by lifting too much weight! 🛑 If you cheat by breaking the form, then full load will not come on the triceps and the risk of injury will increase.
✅ Do 8-12 reps in proper form which is challenging but under control!
3. Don’t make a ghost of the elbows, keep them in the right place!
Did the elbows flare out? Shoulder will work, not the triceps!
Did the elbows go in? Range of motion’s Game Over! 🚫
Perfect Elbow Form
✅ Keep it Slightly tucked in, but don’t stick it at all.
✅ Keep it stable** – if you shake too much then the focus will go to the triceps.
Keep this thing in mind in Dips, skull crushers and pushdowns!**
4. Are you reping quickly? Brother, save your muscles!
Fast reps = Less time under tension = Small muscle 💀
Slow reps = More pump, more growth! 💥
Fix your tempo:
👉 Take it down for 2-3 seconds, with full control.
👉 Squeeze for 1 second at the peak – you will get a great pump!
👉 Don’t cheat, otherwise all your hard work will go to waste!
5. Half Reps = Half Gains
Bhai, use full range of motion otherwise the full fibers of your triceps will not be activated!**
✅ Skull crushers: Take it completely down, only then will you get a full stretch.
✅ Triceps pushdowns: Take the bar completely down, and return slowly.
✅ Dips: Go completely down, otherwise only shoulders and chest will be worked.
6. Stop hitting the triceps every day!
Every day training = Muscle fatigue, soreness, and no gains! 🤕
Rest is also important bhai!
Triceps Training Frequency
✔ 2-3 days in a week is enough.
✔ 10-15 sets total – if you do more then it will lead to overtraining.
✔ Give 48 hours rest, otherwise you yourself will say “Bhai, I am in pain!”
7. Mind-Muscle Connection Is Weak? Fix It!
The dumbbell is being lifted, but are you feeling it too? 🤔 If not, then your reps are just a formality!
How to Focus on Triceps?
✔ Do slow reps and squeeze on every contraction. ✔ Use lighter weights until you feel activation of the triceps.
✔ Kill each rep consciously, make a connection with the muscle!
8. Just one exercise again and again? Brother, the muscles have become bored!
Same pushdowns and dips every week? The plateau will come, and the gains will stop! 😡
Add variations!
🔥 Close-grip bench press – For pure mass.
🔥 Dips – Best for both size and strength!
🔥 Skull crushers – For the long head of triceps. 🔥 Rope pushdowns – Finishing move which will give detail!
🔄 Change the grips, adjust the angles, and try something new!
9. Keep the grip and wrist position correct!
If the grip is wrong, the load will go to the shoulders, not the triceps! 😬
✅ Try neutral grip (palms facing each other)
✅ Keep the wrists aligned, otherwise there will be pain.
✅ Weak grip will reduce the tension – tight hold!
10. Get rid of the addiction of speed, go slowly and controlled!
Fast reps = Cheating = Less gains! 🤦♂️
Slow reps = Tension = Solid growth! motiv
👉 Lowering phase (eccentric) 2-3 sec slow rakh.
👉 Lifting phase (concentric) should be kept under control.
👉 Pause at contraction – Muscle will be fully activated!
11. Compound Movements Ignore Mat Kar!
Just by doing isolation exercises, mass is built with compound lifts!
Top Compound Triceps Exercises
🔥 Close-Grip Bench Press – For both strength and size.
🔥 Dips – Bodyweight best move!
🔥 Overhead Press – Shoulder + Triceps combo ka king!
First do compound movements, then focus on isolation.
12. Are you locking your elbows? Brother, injury is certain!
Do not do a complete lockout of the bar or dumbbell, otherwise there will be unnecessary stress on the elbows!
✅ Keep a slight bend at the end, tension will be maintained!
13. Understand the Power of Eccentric Contractions!
Most muscle damage occurs in the eccentric phase (lowering phase).
How to Maximize Eccentric Strength
✔ Do negative reps (Slow down, keep control)
✔ Pause reps (hold for 1 sec on contraction)
✔ Try Drop sets – this will burn, but will also bring results!
14. Pay attention to Progressive Overload!
Brother, you are dying with the same weight for months? How will muscles grow? 🤷♂️
Progressive Overload Methods
✔ Increase weight every 2-3 weeks.
✔ Increment reps or sets.
✔ Slow down the rep tempo, and take the challenge!
15. Pay attention to recovery and diet!
Muscle grows even outside the gym brother! 🚀
✔ Take 7-9 hours of sleep.
✔ Give 48 hours of rest cycle to triceps.
✔ Pay attention to protein and nutrition, otherwise hard work will only go waste.
Final Words – Now do smart training!
Don’t make these 15 mistakes and see solid triceps gains! 💪🔥 Small changes make a big difference.
So now don’t ask “bro, how to increase triceps?” – just apply this and roam around with HULK arms! 🚀🔥