Training your triceps should be straightforward. Three heads. A handful of reliable movements. Show up, push hard, go home. Simple… in theory. But the truth is, most of us make small mistakes that quietly hold us back. Some of them are obvious once you notice them. Others sneak in slowly, like weird elbow pain or that feeling where your arms just don’t “pop” no matter how consistent you are.
This is where understanding the most common triceps training mistakes becomes less about “fixing your form” and more about finally giving your arms a fair shot. Because the triceps make up about two-thirds of your upper arm, so when something’s off, it shows.
This guide breaks down the five triceps workout mistakes that stop people from building strong, full arms. Not in a scary, hyper-technical way – more in a “hey, this actually explains a lot” kind of tone. We’ll talk long head vs lateral head, good angles vs bad ones, and what proper triceps form really feels like when you’re doing it right.
Let’s get into it.
Mistake #1: Only Training One Triceps Head
Here’s something a lot of people never think about: almost every pressdown variation mainly hits the lateral head triceps. And that’s not bad. The lateral head gives that sharp horseshoe look everyone likes.
But the long head? The big one? The one that literally makes your arm look bigger from behind? That one often gets ignored. And unintentionally, this becomes one of the biggest triceps training mistakes people fall into without a second thought.
The triceps have three parts:
- the long head
- the medial head triceps
- the lateral head triceps
Each responds to different angles. Pressdowns are great, sure, but they don’t stretch the long head enough to stimulate real growth. That long head needs overhead work, the kind that feels almost uncomfortable in a good way.
This is why triceps long head exercises like overhead extensions, incline skull crushers, and cable overhead extensions matter more than we think. They load the triceps in a stretched position – the secret sauce for size.
And honestly? A lot of us avoid overhead work because it feels awkward. Or because our shoulders complain. Or because pressdowns just feel more “gym-like.” It’s okay – we’ve all been there.
But when you don’t train the long head, your arms plateau. Visually and strength-wise.
A balanced triceps routine might look like:
- An overhead extension (triceps long head exercises)
- A pressdown for the lateral head
- A close-grip press for the medial head triceps
- A finisher depending on mood (we all have those days where one extra burnout just feels right)
Simple. Balanced. No overthinking.
This one change alone fixes a ton of silent triceps training mistakes.
Related Article: 15 Strength and Conditioning Training Exercises You Can Add to Your Workout
Mistake #2: Using Too Much Weight & Poor Form
We’ve all done the heavy pressdown ego thing. You stack the machine, pull the cable, and the whole weight stack basically rides along with you. It looks intense, but the triceps? Barely working.
And ironically, this is one of the most common triceps workout mistakes: chasing heavy weight before mastering proper triceps form.
When the weight is too heavy, a few predictable things happen:
- elbows flare outward
- shoulders roll forward
- the torso starts swinging
- momentum replaces tension
And tension is literally the whole point.
Heavy weights also shift the load onto the chest and shoulders, which means the triceps end up as background characters in their own exercise. Plus, swinging your elbows around is almost guaranteed to create elbow irritation. Sometimes not immediately… but eventually.
Good proper triceps form comes down to a handful of cues:
- Tuck elbows softly – not pinned, just stable.
- Keep shoulders relaxed, not shrugged.
- Move slow enough to feel the burn, not the bounce.
- Use a moderate load that lets you control the whole rep.
Here’s a fun (or not-so-fun) reality check: if you drop the weight and suddenly feel more burn in the triceps? That’s how you know the ego was lifting more than you were.
This small correction solves so many triceps workout mistakes – and honestly, it saves elbows too. Because once they start hurting, things get annoying fast.
Mistake #3: Skipping Compound Triceps Exercises
A lot of people love isolation work. And I get it – it feels targeted. Clean. Controlled. You know exactly where the burn is.
But relying only on isolation is another subtle (but loud) triceps training mistakes problem.
Triceps are strong muscles. They love heavy load. And that’s where compound triceps exercises come in.
Movements like:
- close-grip bench press
- dips (weighted, if you can handle them)
- narrow push-ups
- bench dips
These hit the triceps in a way cables never can – through full pressing power. They teach the triceps to lock out weight under real tension. And that translates into size, stability, and overall “my arms finally look thicker” energy.
Isolation exercises are still important. They shape, refine. & let you target specific heads.
But the best approach? Start with a compound. Finish with isolation. Always. Think of it like building a house. Compounds are the frame. Isolation is the paint. You need both. But the frame has to come first. This simple shift instantly fixes one of the most common triceps training mistakes people didn’t know they were making.
Related Article: Kettlebell Cross Training for Boxing: Boost Your Punching Power
Mistake #4: Ignoring Free Weights or Only Using Cables
We all love cables. They’re smooth. Easy on the joints. Perfect for drop sets. And honestly? Very satisfying to use. But relying on them alone is another sneaky triceps training mistakes trap.
Free weights, dumbbells, barbells, EZ bars, force your stabilizers to work harder. They create depth and stretch. Especially with exercises like skull crushers and dumbbell overhead extensions.
Meanwhile, cable triceps exercises shine at maintaining constant tension from start to finish. No dead spots. No momentum cheating. Just clean contraction.
You need both.
Here’s a split that checks all the boxes:
Free weight triceps exercises
- Skull crushers (king of stretch!)
- Dumbbell overhead extensions
- JM press
Cable triceps exercises
- Rope pressdowns
- Single-arm extensions
- Cable kickbacks
Combining these ensures every part of the triceps, long, medial, lateral, gets proper work.
And mixing free weights with cables also protects your elbows. Too much free-weight skull crushing? Pain. Too many cables? Not enough stretch. The balance matters.
This alone solves one of the most overlooked triceps training mistakes people don’t notice until their progress stalls.
Mistake #5: Not Managing Elbow Health & Recovery
Elbow pain doesn’t show up overnight. It creeps in. A little tightness during extensions. A weird snapping sensation when locking out. A sharp sting during skull crushers (this one is almost a rite of passage, sadly).
Ignoring those early signs is one of the most costly triceps training mistakes. Because once the tendon flares up, everything becomes annoying – pressing, pushing, even carrying groceries.
This is where learning how to fix triceps pain becomes essential. Not dramatic. Just practical.
Here’s what helps:
- Warm your elbows before heavy sets. Light pressdowns work wonders.
- Don’t flare your elbows excessively, especially in skull crushers.
- Rotate between cables and free weights to avoid repetitive stress.
- Strengthen your forearms, they stabilize the elbow more than people realize.
- Reduce volume if the pain persists (even if your brain hates the idea).
And here’s something people don’t talk about enough: triceps get indirectly hammered on chest day and shoulder day. So if you train them hard the very next day… you’re basically stacking stress on stress.
Healthy elbows → consistent triceps training → long-term growth.
It’s simple in theory, but easy to forget in the moment.
Bonus: Best Triceps Exercise Selection & Programming
If you want to guarantee balanced training and avoid repeating these triceps training mistakes think in terms of “head coverage.” Sounds technical, but it’s not.
A complete triceps session should hit:
- A heavy compound (dips, close-grip bench)
- A long-head stretch movement (triceps long head exercises)
- A cable movement for detail
- Optional finisher
For hypertrophy: 10–15 reps per set, slow tempo.
For strength: 4–6 reps on compound + higher reps on isolation.
A sample week:
Day 1
- Close-grip bench
- Skull crushers
- Rope pressdowns
Day 2
- Dips
- Overhead cable extensions
- Single-arm cable pushdowns
It’s structured but flexible. Enough variety to avoid boredom, enough consistency to track progress.
This system covers all three heads and prevents nearly all the triceps training mistakes people make out of habit.
FAQ’s
Avoiding common triceps training mistakes isn’t about perfection. It’s about training in a way that makes sense, for your body, your joints, and your long-term progress. When you use proper triceps form, balance long-head and lateral-head movements, mix cables with free weights, and protect your elbows, growth comes naturally. Not rushed. Not forced. Just steady improvement that adds up over time.
Small adjustments. Big difference. Especially with a muscle group like the triceps, where precision matters more than we realize.
