Tricep Extension Elbow Pain (Root Cause & How To Fix)

If you experience elbow pain when lifting, especially during or after tricep extensions, you've come to the right place. For years, I struggled with elbow problems during tricep extension exercises. I fixed my elbow pain. I will show you how to do the same. Let's begin!

Elbow pain during tricep extensions can occur for several reasons, including: restricted triceps and forearm muscles, inadequate warm-up of the triceps and forearm muscles before exercising, lifting weights that are too heavy (e.g., heavy tricep extensions), poor form or lifting technique during extensions, and a sudden increase in training volume (i.e., overtraining the triceps muscles). While any of these factors, or a combination of them, can cause your elbow to hurt during tricep extensions, for most weight lifters, the main cause is restricted (shortened, tight and tense) triceps and forearm muscles.

To cure or prevent elbow pain during extensions, it is crucial to prioritize proper form, gradually increase weights, and, most importantly, maintain pliable triceps and forearm muscles through self-myofascial release (SMR) exercises. These exercises can instantly relieve the restrictions in the muscles and minimize the risk of injury, overuse, and inflammation.

"Push-exercises" such as tricep extension can trigger or aggravate elbow pain because the exercise involves the triceps and elbow tendons. The repetitive use of the elbow during extensions can strain and inflame the triceps and elbow tendons. When the elbow tendons become inflamed, it causes acute elbow pain after the workout - this is what causes your elbow to hurt after doing tricep extension.

Acute elbow pain is an inflammatory pain experienced during or immediately after working out. In this case, acute elbow pain includes:

• Burning pain felt around the tip and joint of the elbow after extensions.
• A sensation of heat, swelling, or redness around the elbow after extensions.
• Sore elbows after a tricep extension workout.
• Elbow pain when bending and straightening the arm after extensions.
• Sharp or severe elbow pain during or after extensions.

A side-by-side comparison photo of the forearm extensors and triceps muscle. Left photo: Illustration of the forearm extensor muscle group and tendon. Right photo: Illustration of the shoulder joint, scapula, arm bone, and triceps brachii muscle and tendon. When these muscles groups become shortened, they cause outer and posterior elbow pain during tricep extension. The "X" indicated on each photo is where trigger points in the forearm extensors and triceps muscle tend to occur. Trigger points, also known as muscle knots, are small, hyperirritable spots within a muscle. They cause pain and tenderness and can develop due to muscle overuse, stress, or injury. Image source: Google

If you experience pain on the inside, outside, or back of your elbow while doing tricep extension, the cause is usually a combination of the following factors: 1) restricted triceps and forearm muscles, and 2) an inflamed triceps tendon and/or elbow tendon. During tricep extension, the forearm flexors, forearm extensors, and triceps muscles extend and contract, which can pull and put tension on the inner and outer elbow tendons as well as the triceps tendon, leading to pain in those areas.

The forearm flexor muscles can overstretch and inflame the tendon on the inside part of the elbow, causing inner elbow pain (also known as golfer's elbow). The forearm extensor muscles can overstretch and inflame the tendon on the outside part of the elbow, causing outer elbow pain (also known as tennis elbow). Finally, the triceps muscle can overstretch and inflame the triceps tendon at the back of the elbow, causing posterior elbow pain (also known as triceps tendinitis or lifter's elbow).

Inner, outer, and posterior elbow pain can be chronic (develop over time) or acute (occur suddenly from overloading the elbow). Acute pain is an inflammatory pain experienced during or immediately after exercise. In this case, experiencing inner, outer, or posterior elbow pain while doing extension is a sign of acute elbow pain.

Check out this 2021 video of Nurudeen performing the barbell lying tricep extension during a shoulder and arms workout at the gym. The lying extension is a variation of the tricep extension, a highly effective exercise that targets the triceps muscles located at the back of the upper arm, helping to strengthen and tone them while building bigger arms. Tricep extensions are a versatile exercise that can be modified to suit different fitness levels and goals. You can vary the weight of the barbell, the angle of your arm, and the speed of your reps to make the exercise more challenging or easier. This exercise can be performed while standing or sitting (also known as the overhead extension) or lying on a bench (also known as skull crushers). Additionally, you can use a dumbbell, barbell/EZ bar, resistance band, cable rope, seated machine, or Smith machine for added variety.

The conditions that lead to elbow pain during tricep extension are gradual and cumulative. Over time, the forearm muscles and triceps muscle can become restricted, meaning they become shortened and inelastic through repetitive use. This process of muscle restriction can take months or even years to develop.

When the triceps and forearm muscles become chronically restricted for over three months, a routine activity, whether at home or work (such as carrying a bag of groceries or holding or gripping something tightly), or at the gym (such as a routine tricep extension workout), can suddenly trigger elbow pain without an apparent cause. Unfortunately, most people are unaware that their forearm or triceps muscles are restricted until a routine activity unexpectedly triggers elbow pain.

When you perform an exercise involving the arm, such as tricep extension, the triceps and forearm muscles contract. Over time, as you exercise, the forearm flexors, forearm extensors, and triceps muscles become tighter and shorter. Shortened triceps and forearm muscles can pull and put tension on the elbow and triceps tendon, which reduces the tendons' elasticity. As a result, the tendons become overloaded and inflamed, causing elbow pain during extensions and other tricep exercises.

The pain usually occurs on the inside and outside part of the elbow (golfer's elbow and tennis elbow), or at the back of the elbow (triceps tendonitis). The elbow tendons that cause elbow pain during tricep extension include the medial elbow tendon (inner elbow tendon), extensor elbow tendon (outer elbow tendon), and triceps brachii tendon (posterior elbow tendon).

For a detailed article on the root causes of elbow pain from lifting weights, including the types of elbow tendonitis (tennis elbow, golfer's elbow, triceps tendonitis), elbow bursitis, chronic vs. acute elbow pain, and the fastest way to cure elbow pain, check out this complete guide: how to fix elbow pain from lifting.

Important: Apart from musculoskeletal injuries (muscle and tendon-related pain), other medical conditions can contribute to elbow pain during extensions. These include nerve entrapment and compression, bone fractures and dislocations, and arthritis, which causes joint inflammation, pain, and stiffness. If your condition is medically related, it's important to consult your healthcare provider to ensure there are no structural issues with your elbow.

A side-by-side comparison photo of the forearm extensors and flexor muscles. Left photo: Illustration of the forearm extensor muscle group and tendon. Right photo: Illustration of the forearm flexor muscles and tendon. When these muscles groups become shortened, they cause outer and inner elbow pain during extensions. The "X" indicated on each photo is where trigger points in the forearm muscles tend to occur. Trigger points cause pain and tenderness and can develop due to muscle overuse, stress, or injury. Image source: Google

When performed with good technique, tricep extension (overhead extension, lying extension, seated extension, barbell extension, dumbbell extension, cable rope extension, seated machine extension, and smith machine extension) is not bad for the elbows. However, performing tricep extension without proper warm-up, using too much resistance, or suddenly increasing training volume can overload the elbow and triceps tendons, leading to elbow tendonitis and pain.

When performed with proper technique, tricep extension does not cause elbow pain. However, it can trigger or aggravate elbow tendonitis, elbow pain, forearm pain, and wrist pain. Push-exercises like the tricep extension engage the forearm muscles, triceps muscle, elbow tendons, and triceps tendon. During extensions, the forearm and triceps muscles can become overloaded. This can lead to overstretched, strained, and inflamed elbow tendons, resulting in acute sharp pain or worsening chronic dull pain.

When performed with proper technique, tricep extension does not cause elbow damage. However, individuals who already have elbow tendonitis may experience exacerbation of chronic pain or the development of acute elbow pain, potentially leading to elbow tendinosis.

Tendinosis is a condition characterized by the degeneration of tendon collagen due to repetitive stress and chronic injury, which can cause a loss of strength in the tendon and may even lead to tendon tear or rupture. Therefore, performing tricep extension with pre-existing elbow tendonitis or triceps tendonitis (i.e., inflammatory tendon pain) can increase the risk of developing elbow tendinosis and potentially cause damage to the elbows.

Performing tricep extension with proper technique is safe and will not cause injury to the elbow. However, insufficient warm-up and stretching of the triceps, forearm muscles, elbow tendons, and triceps tendon, using too much resistance, bad form/technique, sudden increase in training volume, and doing extensions while experiencing ongoing elbow or triceps tendonitis can cause elbow pain and injury.

Whether or not you can still do tricep extension with elbow pain depends on the severity of the pain. If it's mild, you can try using short-term pain relief remedies such as sports tape, kinesiology tape, elbow sleeves, elbow braces, or elbow straps to reduce pain during the exercise. However, if the pain is chronic, severe, or causes sharp pain during tricep extension, it's best to treat the underlying cause of the pain before resuming physical training.

Tricep extension is an exercise that may help alleviate elbow pain. This claim is based on the fact that tricep extension can help strengthen the triceps muscle and tendon, which are responsible for extending the elbow. When the triceps tendon is injured due to wear and tear or a tear injury, it can cause the elbow joint to become weak, leading to elbow pain. In such cases, tricep extension can help to strengthen the triceps and elbow tendon, thereby beginning the regenerative process of restoring elbow mobility and strength.

However, before engaging in any exercise to alleviate elbow pain, it is essential to address the root cause of the problem. One common cause of elbow pain is restricted (tight and shortened) forearm and triceps muscles. These muscles can cause overstretching and straining on the elbow and triceps tendon, leading to pain and discomfort. Therefore, it is essential to release these muscles before attempting any exercise.

When performing tricep extension, it is generally better to use a resistance band instead of a barbell, dumbbell, cable machine, or smith machine especially during muscle and injury rehabilitation. This is because a resistance band provides constant tension throughout the entire range of motion, which can help to activate the triceps muscle more effectively. Additionally, the resistance band is less likely to cause injury, as it does not provide the same level of resistance as a heavy dumbbell or cable machine. It's also better to avoid overhead and lying extensions, and instead perform single-arm resistance band tricep extension.

All variations of tricep extension have the potential to trigger or aggravate elbow pain, but the standing or kneeling cable rope tricep extension is better for avoiding such pain. Here's why:

Firstly, performing tricep extension with the cable rope machine allows you to modify the position of your arm and the angle of your elbow to minimize contraction and extension of the triceps and forearm muscles, thereby reducing pressure on the elbow.

Secondly, the cable rope machine enables you to isolate each arm and use less weight on one arm if necessary to prevent elbow pain. Lastly, you can increase the weights (in smaller increments) and vary the speed of your reps to make the exercise more challenging or easier.

In contrast, the barbell/dumbbell overhead tricep extensions (whether standing, seated, lying, or with a smith machine) place the triceps in full extension, allowing for greater contraction and muscle growth, but this also increases the likelihood of overloading, straining, and inflaming the elbow and triceps tendon.

Therefore, if you experience elbow pain during tricep extension, the resistance band or cable rope machine is less likely to trigger or aggravate the pain. Alternatively, you can try other triceps exercises instead of tricep extension (see below).

Since tricep extensions, especially when performed with a barbell and overhead, can put excessive tension on the triceps and elbow tendons, there are alternative exercises that can minimize tension in these areas and alleviate elbow pain. Here are seven alternatives to tricep extensions that you can try. You can also try performing partial reps, meaning not fully contracting or extending the triceps muscle during the exercise, to further reduce tension on the triceps and elbow tendon/joint.

1. Resistance Band Back Fly
2. Resistance Band Pull-Apart
3. Resistance Band Kickback
4. Single-Arm Resistance Band Tricep Extension
5. Cable Kneeling Tricep Extension
6. Machine-Assisted Dips
7. Close Grip Dumbbell Press

It's possible to relieve elbow pain from tricep extension by releasing the forearm flexor muscles, forearm extensor muscles, and triceps muscle and tendon. This can be accomplished by using a myofascial release massage ball. Once the restricted muscles in the forearm and triceps are released, it can alleviate tension on the elbow tendons, allowing them to heal.

Using a combination of post-workout treatments such as RICE therapy (to relieve burning pain), magnesium supplementation (to reduce inflammation), and self-myofascial release (to relieve sharp, shooting, and dull pain), it's possible to treat and heal elbow pain caused by tricep extension within 7-10 days. This will require performing self-myofascial release (SMR) on the triceps and forearm muscles at least 2-3 times a day.

However, keep in mind that simply resting the elbow (i.e., taking a break from physical training) might temporarily provide relief, but it will not fix the root cause of the pain (e.g., restricted triceps and forearm muscles that overload the elbow tendons and cause elbow pain during extension).

As mentioned earlier, tricep extension is a safe exercise when performed correctly. However, if you experience elbow pain due to conditions such as golfer's elbow, tennis elbow, or triceps tendonitis, performing this exercise can worsen the pain.

To minimize elbow pain during extensions, consider the following tips:

1. Stretch your forearm and triceps muscles before starting your workout.
2. Use a resistance band or cable rope machine to perform extensions instead of the barbell, dumbbell, or smith machine.
3. If performing heavy extensions, perform two warm-up sets with lighter weights before increasing the weight.
4. Use lifting straps to reduce forearm muscle tension from gripping the dumbbell/barbell.
5. Consider wearing elbow sleeves or wraps to compress the elbow and triceps tendon.

For more information on stopping, fixing, and preventing elbow pain during tricep extension, refer to the FAQs below:

• What options do I have to stop my elbows from hurting during tricep extension?

• How can I quickly relieve elbow pain from tricep extension? (5-Minute Exercise)

• How can I avoid and prevent elbow pain during tricep extension?

To stop elbow pain during tricep extension, you have two approaches: short-term pain relief remedies for temporary relief and addressing the root cause of the pain to prevent its recurrence.

Short-term pain relief remedies include joint supplements and vitamins, anti-inflammatory painkillers (NSAIDs), physical therapy, stretching, ice and rest therapy, elbow braces, elbow straps, kinesiology tape, and topical anti-inflammatory solutions (oils and creams). For a detailed explanation, refer to this article.

To permanently cure elbow pain and prevent it from affecting your workouts, it's essential to address the root causes, which include chronic inflammation, magnesium deficiency, and muscle restriction. The TitaniumPhysique Program can help you achieve this goal.

The exercises below can help you relieve acute or chronic elbow pain from tricep extension, including tennis elbow (outer pain), golfer's elbow (inner pain), or triceps tendonitis (posterior pain). You will need a peanut ball and a lacrosse ball, found on Amazon or your local sporting goods store.

If your elbow pain is acute (causing burning pain after working out), you can place an ice pack on the elbow when you are not using the massage ball. Suppose your elbow pain is chronic (causing dull or achy pain during/after working out). In that case, you can supplement it with magnesium to heal and decalcify the elbow tendons.

Important: Restricted triceps and forearm muscles that cause elbow pain develop over many years, so using the correct treatment techniques for lasting results is necessary.

For a step-by-step, easy-to-follow video-based guide to cure and prevent elbow pain, try the TitaniumPhysique Program today. Use the code "blog10" for a limited time to save an extra 10% OFF.

Here is how to quickly relieve elbow pain:

To fix tennis elbow, use a peanut ball to massage the forearm extensor muscles (click the link to see photo). Lean against a wall and place the peanut ball on the forearm extensor muscles. Roll out (massage) the muscles with the peanut ball for 3-5 minutes. Stretch the forearm extensor muscles. Perform this routine once a day. Rest the muscle the following day, then repeat the routine. For faster results, perform the exercise twice a day, once in the morning and once at night.

Nurudeen demonstrating how to fix tennis elbow using a peanut ball to massage the forearm extensor muscles

To fix golfer's elbow, use a peanut or lacrosse ball to massage the forearm flexor muscles (click the link to see photo). Sit on a chair next to a table. Place the ball on the table and position your forearm flexor muscles on top of it. Roll out (massage) the muscle with the ball for 3-5 minutes. Stretch the forearm flexor muscles. Perform this routine once a day. Rest the muscle the following day, then repeat the routine. For faster results, perform the exercise twice a day, once in the morning and once at night.

Nurudeen demonstrating how to fix golfer's elbow using a lacrosse ball to massage the forearm flexor muscles.

To fix triceps tendonitis, use a peanut ball to massage the triceps muscle and tendon (see photo below). Sit on a chair next to a table. Place the ball on the table and position your triceps muscle on top of it. Roll out (massage) the triceps muscle and tendon with the ball for 3-5 minutes. Start near your armpit and work down to the triceps tendon, just above the elbow joint. Stretch the triceps muscle. Perform this routine once a day. Rest the muscle the following day, then repeat the routine. For faster results, perform the exercise twice a day, once in the morning and once at night.

Nurudeen demonstrating how to fix triceps tendonitis using a peanut ball to massage the triceps muscles.

Firstly, it's important to note that part of avoiding chronic elbow pain is preventing acute elbow pain. If you start to feel elbow pain during tricep extension, use less resistance (i.e., less weights). If the pain persists, stop the exercise and train another body part that doesn't involve your arm and elbow. Pushing through a workout with elbow pain will intensify the degree of post-workout acute inflammation, worsen the pain symptoms, and prolong the recovery of the elbow.

To avoid and prevent elbow pain from extensions, follow these steps:

1. Stretch your forearms and triceps before doing extensions (e.g., overhead triceps stretch).
2. Warm up your elbow tendons by doing resistance band pull-apart or other suitable exercises.
3. If you're doing heavy extensions, incrementally add weights to avoid sudden overload of the forearm muscles, triceps tendon, and elbow tendons.
4. Learn and always use proper tricep extension form/technique. Check out this video to learn the proper technique.
5. Incrementally increase your training volume (i.e., be mindful about doing an excessive amount of tricep extension sets).
6. Supplement with magnesium to counteract inflammation and decalcify the elbow tendons and joint. Magnesium also relaxes muscles to reduce pain.

7. Incorporate self-myofascial release (SMR) exercises into your recovery routine. Perform SMR on the forearm extensors, forearm flexors, and triceps muscle/tendon at least twice a week to keep the forearms and triceps pliable.

Important - keep in mind that restricted triceps and forearm muscles that cause elbow pain develop over many years. It is necessary to use the correct treatment techniques to get lasting results.

If you want a step-by-step, easy-to-follow video-based guide to permanently cure and prevent elbow pain, try the TitaniumPhysique Program today. Use the code "blog10" for a limited time to save an extra 10% OFF.

*Program Rated 5 Stars by 97% of Users

Written by: Nurudeen Tijani

Nurudeen (aka TJ) is passionate about helping people build the body they desire through weight training. He is a physique and fitness trainer, nutritionist, yoga instructor, vegan natural bodybuilder, National Physique Committee (NPC) competitor, and founder at TitaniumPhysique. Nurudeen is a member of the International Association Study of Pain (IASP) and the American Chronic Pain Association (ACPA).

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