Build Massive Triceps And Avoid Injury With These Modified Exercises


When most people sign up for a gym membership, one of the first things almost everybody does is train their arms. And then they make the mistake of focusing on their biceps. Why is this a mistake? Well, because most of your arm mass is in fact in your triceps, not in your biceps.

The triceps is a muscle that’s seldom used in everyday life and is therefore very responsive to workouts. It takes much more effort to build up, say, your forearms than your triceps. However, this also means that the joints involved in the movements required to exercise the triceps are put under much more strain than usual, which results in a higher chance of injury. Training the triceps improperly is one of the main causes of elbow and shoulder injury, so take great care not to push yourself too hard.

Furthermore, there are some triceps exercises that will hurt your joints no matter how you perform them. For this reason, you should avoid these altogether. There are countless variations to each exercise, so if you feel pain or discomfort in your elbows or shoulders, simply pick another one. We’ve picked out several triceps exercises you can do with little to no risk of injury and advise you to check them out. Again, if you feel any pain or discomfort in your joints, stop and try to rectify your technique.

Close Grip Barbell Bench

This variation of the classic bench press is great for people with shoulder problems and it is still a beast of an exercise. Simply pull your hands in (make sure your middle finger is on the line between the knurling and smooth spot on the bar), as this will make sure that more weight is distributed on your triceps, without risking elbow or shoulder strain.

Crush Grip Bench

The Crush Grip is truly a terrific exercise. Not only will it keep your shoulders in proper position to target your triceps with maximum intensity, it will create proper tension across your entire torso. The focus should be to drive the dumbbells together as hard as you can during every rep and make sure that you lower slower than you press. This keeps the weight under control without using momentum to make the exercise easier.

Crush Grip Inline Bench

Basically the same as the crush grip bench, only now you should be on an incline bench. Because of the increased height of the bench, your triceps will be under even more load. Just make sure to keep your chest straight so you don’t lose tension in your upper back area.

Prev1 of 2Next

Others Also Liked