Triceps Tendonitis (Root Cause & Fastest Way To Fix)

You've come to the right place if you feel pain in the elbow joint when working out, such as triceps tendonitis (pain at the back of the elbow). For years, I struggled with posterior elbow pain during bench presses, shoulder presses, push-ups, skull crushers, and triceps extensions. I fixed my triceps tendonitis. I will show you exactly how to do the same. Let's begin!

Triceps tendon pain when lifting weights can occur for several reasons, including restricted triceps muscles, inadequate warm-up of the triceps muscles and triceps tendon before exercising, lifting weights that are too heavy (e.g., heavy bench press), poor weight lifting form or technique, and a sudden increase in training volume (e.g., performing an excessive number of bench press sets). Any of these factors, individually or in combination, can cause your triceps tendon and elbow to hurt. However, the primary cause is restricted (shortened, tight, and tense) triceps and forearm muscles.

To cure and prevent lifter's elbow, prioritize proper form, gradually increase weights, allow for adequate rest periods, and, most importantly, maintain pliable triceps and forearm muscles through self-myofascial release (SMR) exercises. These exercises can help relieve muscle restrictions and minimize the risk of injury, overuse, and inflammation.

Triceps tendonitis, also known as lifter's elbow, is a form of elbow tendonitis indicated by pain at the back of the elbow joint. It can develop gradually over time (chronic) or occur suddenly (acute) during weight lifting.

What causes it?

Short answer: The tendon at the back part of the elbow (triceps brachii tendon) becomes overstressed and inflamed. This inflammation causes pain (sharp or dull) at the back part of the elbow.

Long answer: The triceps muscle can become restricted when you lift weights over an extended period. This restriction occurs as the muscles shorten, tighten, and tense up due to muscular contraction, overuse, and a lack of myofascial release. These tight muscles overstretch, strain, and inflame the triceps tendon and the surrounding tissues around the elbow. As a result, you may experience pain at the back part of the elbow during exercises such as bench presses, push-ups, overhead presses, tricep extensions, and skull crushers.

Important: Apart from musculoskeletal injuries (muscle and tendon-related pain), other medical conditions can contribute to posterior elbow pain during weight lifting. 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 essential to consult your healthcare provider to ensure no structural issues with your elbow.

A 3D illustration shows the shoulder joint (scapula, clavicle, and humerus) along with the triceps brachii muscles and tendon. Irritation of the triceps tendon due to weight lifting can lead to inflammation and pain at the back of the elbow.

Yes, lifting can lead to the development of triceps tendonitis. However, it is essential to understand that lifting weight is not the root cause of this condition. Instead, lifting can trigger acute triceps tendonitis or worsen chronic pain. The root causes of "lifter's elbow" include chronic inflammation, magnesium deficiency, and muscle restriction.

For a comprehensive article on the root causes of elbow pain from weight lifting, which covers different types of elbow tendonitis (including tennis elbow and golfer's elbow), elbow bursitis, chronic versus acute elbow pain, and the fastest way to cure elbow pain, check out this complete guide.

The bench press and push-ups do not cause triceps tendonitis when performed correctly. However, they can trigger or worsen the condition. "Push" exercises such as bench presses and push-ups engage the triceps muscle, which can become tight and shortened over time, reducing flexibility. This tightness and lack of elasticity can overload the muscles and place excessive tension on the triceps tendon during bench presses and push-ups. When the triceps muscle is overloaded, it can stress and inflame the elbow/triceps tendons, leading to acute elbow pain (sharp, sudden, or shooting pain) or exacerbating chronic elbow pain (dull pain).

Nurudeen performs a barbell bench press during a chest workout at the gym (2021). Click to watch the video. The bench press is a highly effective exercise to build upper body strength, especially targeting the chest. It engages the pectoral, deltoid, and triceps muscles. "Push" movements, like the bench press, can trigger or worsen triceps tendonitis and tennis elbow (tenderness and discomfort on the outer part of the elbow).

The muscle conditions that lead to posterior elbow pain develop gradually and cumulatively over time. The triceps muscle can become restricted through repetitive use, causing them to shorten and lose elasticity. This process of muscle restriction can take months or even years to develop.

When the triceps muscles have become restricted for months, gripping objects tightly, engaging in workouts, and lifting weights can suddenly trigger elbow pain without apparent cause. Unfortunately, most individuals are often unaware of the restricted state of their triceps muscles until they experience this sudden onset of elbow pain during these activities.

Here are ten signs and symptoms of lifter's elbow:

1. A burning sensation or pain at the back part of the elbow after lifting (e.g., overhead press, push-ups, bench press).
2. Tenderness, swelling, and soreness in the elbow after lifting.
3. Dull pain and aching in the elbow during weight lifting.
4. Sharp, shooting, sudden, and severe pain at the back part of the elbow while lifting.
5. Pain and difficulty bending and straightening the arm after working out.
6. Weak grip strength when lifting dumbbells or barbells.
7. Pain or discomfort when gripping objects, such as weights or exercise equipment.
8. Increased pain when applying pressure to the affected area.
9. Stiffness and limited range of motion in the elbow joint.
10. Pain that worsens with repetitive movements or gripping activities.

Photo of a man applying an ice pack to the elbow. The RICE protocol (Rest, Ice, Compress, and Elevate) can help treat acute elbow tendonitis. Weight lifters with acute elbow tendonitis experience a burning pain sensation in the elbow after lifting. Applying ice (known as cold therapy) on the elbow after working out can reduce inflammation and help the inflamed tendon calm and heal. It's essential to understand that RICE treats tendonitis symptoms. It does not cure the root cause, so the pain often returns when weight lifting resumes.

Yes, triceps tendonitis is common among athletes who lift weights due to the repeated use of the triceps muscle and tendon during "push" exercises.

Various exercises commonly performed by athletes and weight lifters, including bench presses, shoulder presses, push-ups, clean and press, tricep pushdown, tricep dips, overhead tricep extensions, skull crushers, dumbbell kickbacks, and machine chest presses, can contribute to the development of triceps tendonitis.

In addition, lifting a weight that is too heavy, increasing training volume (e.g., performing excessively more sets during a workout), and using poor weight lifting form during a triceps-involved exercise (e.g., bench press) can strain the triceps tendon, increasing the risk of triceps tendonitis.

It depends on the severity of the pain. If the pain is mild, you can use short-term conventional solutions such as sports or kinesiology tape, elbow sleeves, braces, or straps to reduce discomfort during exercise. However, suppose the tricep tendonitis and pain are chronic or severe or cause sharp or shooting sensations during physical activity. In that case, fix the underlying factors of the condition before resuming weight training.

Nurudeen performs seated barbell shoulder presses during a shoulder workout at the gym (2019). The seated shoulder press is a variation of the shoulder press exercise. It's known for its effectiveness in building upper body and shoulder strength. This exercise primarily targets the deltoids, upper pectoral, and triceps muscles. "Push" movements like the seated shoulder press can trigger or worsen triceps tendonitis and golfer's elbow (tenderness and discomfort on the inner part of the elbow).

The acute symptoms of triceps tendonitis can go away unaided with rest. However, the underlying factors contributing to this condition, such as restricted and tense triceps muscle, do not resolve unassisted. In fact, for many weight-training athletes, it often worsens over time.

Here's why: the root causes of lifter's elbow include chronic inflammation, magnesium deficiency, and muscle restriction.

Firstly, once a muscle becomes restricted and dysfunctional, it tends to remain in that state or worsen unless specifically addressed. Secondly, muscle dysfunction is often associated with magnesium deficiency. "The Magnesium Miracle," a scientific reference on the health effects of magnesium, highlights that around 40% of magnesium in the body is in the muscles. A significant portion of the population is magnesium deficient. Heavy exercise, physical activity, and various factors like caffeine, stimulants, diuretics, stress, and dehydration can deplete magnesium levels in athletes. These factors are one reason why restricted muscles persist and worsen.

Thirdly, chronically restricted muscles eventually become dysfunctional and stop working correctly. This condition leads to repeated injury and stress on the triceps tendon, resulting in chronic tendonitis. When the injury occurs, the triceps tendon experiences micro-tear damage, known as tendonitis. As weight training continues, the tendon condition deteriorates and degenerates, known as tendinosis. Ultimately, this progression can lead to the rupture of the triceps tendon.

Therefore, it is crucial for athletes recovering from triceps tendonitis to replenish magnesium actively and maintain pliable triceps muscles through self-myofascial release (SMR) exercises. While resting the elbow (taking a break from weight training) may temporarily relieve symptoms, it will not address the underlying cause of the pain.

Nurudeen performs tricep pushdown during a workout session at the gym (2023). Click here to watch the video. Tricep pushdown is a common exercise that targets the triceps muscle, effectively strengthening and toning the back of the arms. While it benefits triceps development, it's important to note that tricep pushdowns, similar to other "push" exercises, can trigger or worsen tricep tendonitis.

By combining post-workout treatments such as RICE therapy (to relieve burning pain), magnesium supplementation (to reduce inflammation), and self-myofascial release (to alleviate sharp, shooting, and dull aches), it is possible to treat and heal triceps tendonitis within 7-10 days. It will involve performing self-myofascial release (SMR) on the triceps and forearm muscles at least 2-3 times daily.

While resting the elbow (taking a break from training) may provide temporary relief, it will not address the underlying cause of the pain - restricted triceps and forearm muscles that place excessive strain on the elbow tendons.

Avoid "pressing" or "push" exercises that strain the triceps tendon excessively. Here's a list of 12 exercises to avoid if you have lifter's elbow and alternative exercises you can perform (see #12 below).

12 Exercises to Avoid:

1. Bench Press
2. Close-Grip Bench Press
3. Shoulder and Overhead Press
4. Clean and Press
5. Push Press
6. Military Press
7. Push-Ups
8. Tricep Kickback
9. Tricep Dips
10. Tricep Pressdown/Pulldown
11. Overhead Tricep Extensions
12. Skull Crushers

Nurudeen performs skull crushers during a shoulder and arms workout at the gym (2021). Click here to watch the video. Skull crushers are a variation of the Overhead Triceps Extension and an effective exercise to build arm strength, primarily targeting the triceps muscle. However, "pull" exercises like skull crushers can trigger or worsen triceps tendonitis or golfer's elbow.

If you're weight training while recovering from a lifter's elbow, there are a few vital things to remember.

1. Replace "push" and "press" workouts with "pull" and "fly" exercises.
2. Opt for resistance band or cable machine variations of exercises instead of using barbells, dumbbells, and stationary machines.
3. Consider performing partial reps, where you don't fully contract or extend the arm during the exercise. This modification can help reduce tension in the triceps and alleviate posterior elbow pain.
4. Use less resistance and focus on performing more repetitions.

Here's a list of 20+ upper body exercises you can try if you have lifter's elbow. These exercises put less strain on the triceps tendon while effectively engaging the upper body muscles.

Back Exercises:

• Lat Pulldown (using Resistance Band)
• Wide-Grip Lat Pulldown (use Double Handle Bar with Palms Facing In)
• Rows (using Resistance Band)
• Machine Assisted Pull-Up (using Hammer Grip)
• Full Cobra (Supermans)
• Back Hyperextensions
• Back Fly (using Resistance Band)
• Dumbbell Reverse Fly

Shoulder and Arm Exercises:

• Machine Deltoid Raise
• Cable Upright Row
• Dumbbell Shrugs (lower weight, higher reps)
• Lateral Raises (with a Resistance Band)
• Front Raises (with a Resistance Band)
• Machine Tricep Extension
• Bicep Curl

Chest Exercises:

• Cable Chest Fly
• Cable Chest Crossover
• Chest Fly (using Resistance Band)
• Wall Push-Up or Kneeling Push-Ups (with Wide-Arm)
• Dumbbell Pullover (with Straight Arm)
• Machine Inner Chest Press (grip the bar so your palms face in)
• Machine Fly (using Pec Deck Machine)

Click the photo above to watch a 2023 video of Nurudeen performing an incline dumbbell fly during a chest and back workout at the gym. The dumbbell fly is a variation of the chest fly exercise. It is highly effective at building muscle mass and chest strength. The dumbbell fly is a "pull exercise," putting little to no strain on the triceps tendon. It is an excellent alternative exercise for those recovering from triceps tendonitis.

If left untreated, triceps tendonitis can progress and lead to tendon degeneration. The triceps tendon can deteriorate and weaken over time, increasing the risk of tendon tears or ruptures, known as elbow tendinosis. Also, untreated triceps tendonitis can contribute to developing autoimmune conditions such as elbow arthritis.

Moreover, when restricted muscles in the triceps are left untreated, they become dysfunctional and can cause pain in the shoulder. Therefore, seeking appropriate treatment or incorporating regular self-myofascial release (SMR) exercises is vital to prevent further complications and maintain optimal elbow and shoulder function.

Yes, triceps tendonitis can cause permanent damage to the elbow. This condition is known as elbow tendinosis. The degeneration of tendon collagen indicates tendinosis. Over time, tendinosis can lead to a loss of strength in the tendon and may result in tendon tears or ruptures. Therefore, addressing the condition's root cause is crucial to prevent the risk of permanent elbow issues.

Nurudeen performs tricep dips during a workout session at the gym (2017). Click here to watch the video. Triceps dip is a common exercise that targets the triceps muscles, providing an effective way to strengthen and tone the back of the arms. While dips benefit triceps development, the exercise can overload the triceps muscle and tendon. Like other "push" exercises, tricep dips can trigger or worsen posterior elbow pain.

Yes, elbow compression sleeves, such as elbow wraps, straps, and support braces, can alleviate tricep tendon pain felt during exercise. However, it's essential to consider the pros and cons of using elbow sleeves to manage lifter's elbow.

Pros: Elbow compression sleeves provide compression, which improves blood flow, enhances joint position awareness (proprioception), and offers support to the muscles and tendons surrounding the elbow joint. The compression promotes better circulation, stabilizes the joint, reduces swelling, alleviates pain, and can help prevent further damage during intense workouts.

Cons: There are drawbacks to relying solely on elbow compression sleeves, especially for individuals with concurrent chronic elbow injuries such as tennis elbow, golfer's elbow, triceps tendonitis, or elbow bursitis. Relying only on sleeves for pain relief can mask the underlying problem, allowing athletes to continue lifting without addressing the root cause of their pain. This masking will further perpetuate the injury and potentially lead to long-term degenerative conditions in the elbow.

Athletes need to seek treatments that address the underlying causes of their elbow condition rather than relying solely on compression sleeves. This approach ensures long-term joint health and helps prevent further injury.

To stop your elbow and tricep tendon from hurting, you have two options: utilizing short-term pain relief methods for temporary relief or addressing the underlying cause of the pain to avoid its recurrence.

Option #1: Short-term relief remedies. These include:

1. Using joint supplements and vitamins
2. Taking anti-inflammatory painkillers (NSAIDs)
3. Undergoing physical therapy
4. Incorporating stretching exercises
5. Applying ice and resting the affected area
6. Wearing elbow braces or straps
7. Using kinesiology tape
8. Applying topical anti-inflammatory solutions such as oils and creams

Option #2: Fix the root cause. To cure and prevent triceps tendonitis from interfering with your workouts, fix the root causes. These include chronic inflammation, magnesium deficiency, and muscle restriction. The TitaniumPhysique Program can help you accomplish this.

Nurudeen performs push-ups during a chest workout at the gym (2021). Click here to watch the video. Push-ups are a highly effective bodyweight exercise that targets several muscle groups, including the chest (pectoral muscles), shoulders (deltoids), and triceps. They are beneficial for building upper body strength and improving overall muscular endurance. However, "push" exercises, such as push-ups, can aggravate tennis elbow (pain on the outside part of the elbow) and triceps tendonitis.

The exercises below can help you relieve acute or chronic triceps tendonitis (lifter's elbow), tennis elbow (outer pain), or golfer's elbow (inner pain). Note - To prevent elbow problems, use a holistic approach and treat the entire forearm and triceps muscle group.

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 apply cold therapy 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 muscles that cause elbow pain develop over many years, so using the correct treatment strategy is necessary, for example, including magnesium supplementation therapy to get faster results.

For a step-by-step, easy-to-follow video-based guide to cure and prevent elbow pain, try the TitaniumPhysique Program today. Take advantage of our special promotion and get it at 50% off for a limited time.

Here is how to quickly relieve elbow pain:

To fix lifter's elbow (triceps tendonitis or posterior elbow pain), use a peanut ball to massage the triceps muscle and tendon (click the link to see photo). 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 roll to the triceps tendon 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 demonstrates how to fix a lifter's elbow using a peanut ball to massage the triceps.

To fix tennis elbow (outer elbow pain), 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 demonstrates how to fix tennis elbow using a peanut ball to massage the forearm extensor muscles.

To fix golfer's elbow (inner elbow pain), 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 demonstrates how to fix golfer's elbow using a lacrosse ball to massage the forearm flexor muscles.

Firstly, it's important to note that part of avoiding chronic elbow pain is preventing acute pain. Reduce the resistance if you experience pain in the back part of your elbow while lifting. If the pain persists, discontinue the exercise and focus on training another body part that doesn't involve your arm and elbow. Pushing through the pain will only exacerbate acute inflammation after your workout, worsen the pain symptoms, and prolong elbow recovery.

To avoid lifter's elbow (triceps tendonitis), follow these steps:

1. Before exercising, stretch your forearms and triceps. Consider these stretches by RedBoxFitness or the overhead triceps stretch.
2. Warm up your elbow tendons with resistance band pull-apart or other suitable exercises.
3. If you plan on lifting weights heavier than usual (e.g., power training), gradually increase the weight to avoid sudden strain on the forearm extensors and triceps muscle/tendon.
4. Learn and consistently utilize proper form and technique when lifting weights. Check out the Exercise Database & Library from the American Council on Exercise for guidance.
5. Be mindful of the number of sets you perform and gradually increase your training volume.
6. Supplement with magnesium to counteract inflammation and decalcify the elbow tendons and joints. 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 and healthy.

If you want a step-by-step, easy-to-follow video-based guide to cure and prevent lifter's elbow, try the TitaniumPhysique Program. Take advantage of our special promotion and get it at 50% off for a limited time.

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Written by: Nurudeen Tijani

Nurudeen (aka T.J.) 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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