Elbow Pain from Triceps Workouts

Written by: Nurudeen Tijani (Wellness and Pain Relief Fitness Coach)

Quick Answers to Your Questions

Can triceps exercises cause elbow pain?
Yes, triceps exercises can cause elbow pain—but the exercises themselves are rarely the true problem.

Why do my elbow hurt during triceps workout?
Based on 13+ years of weight training experience (proof here), elbow pain during triceps exercises shows up because the muscles and tendons involved are stiff and restricted, meaning the muscle is lacking pliability and has become inelastic. This makes the elbows less able to tolerate stress during repeated pressing and extension movements.

Why does the pain persists? — Once muscles become stiff and restricted: (1) it tends to remain in that state or worsen unless specifically addressed; (2) compensation patterns in the forearm and triceps, that cause the arm joint to become dysfunctional, develop over time; and (3) repeated elbow extension overexerts the elbow joint. These three factors lead to persistent tendon irritation (i.e. tendonitis) that cause pain in the elbow during triceps exercises.

How do I resolve it? — Perform muscle pliability exercises on the triceps and forearms. This will reduce tendon irritation, resolve the pain, and keep it from coming back.

For more helpful FAQs, check out this complete lifter's guide.

To learn how to perform pliability exercises, click the program link below 👇

Triceps Exercise Mechanics That Can Contribute to Elbow Pain

I’ve been lifting for over 10+ years and have personally experienced—and resolved—elbow pain from triceps exercises.

The mechanics of a triceps exercise can stress and irritate the elbow. However, these factors are not the root cause of the problem.

This article explains the true cause.

Exercise Selection and Movement Pattern

Different triceps exercises place different demands on the elbow depending on arm position, range of motion, and loading.

Overhead triceps extensions place the triceps under significant stretch, particularly when the muscles are tight or restricted. Skull crushers can also place considerable stress on the elbow when performed with excessive weight or poor control. Pushdowns and kickbacks are generally more joint-friendly, but they can still cause irritation when performed with excessive load or when the triceps and forearms are restricted.

Bodyweight exercises such as bench dips and parallel-bar dips can also place significant stress on the elbow, particularly when performed with excessive depth or when shoulder and triceps mobility is limited.

The key point is that no single triceps exercise is inherently responsible for elbow pain. The amount of stress placed on the elbow depends on how the exercise is performed and how well the muscles and joints can tolerate that stress.

Grip, Wrist, and Elbow Position

Your grip and joint positioning can also influence the amount of stress placed on the elbow.

Grip variations change how the wrist, forearm, and elbow work together. Wide or underhand grips may place additional stress on certain areas of the elbow, while neutral-grip variations are often more comfortable for many lifters.

Wrist position matters as well. Excessive wrist extension, poor alignment, or an unstable grip can cause the forearm muscles to compensate, potentially increasing tension around the elbow.

Elbow position is another important factor. Excessive elbow flare during presses, dips, or extensions can increase stress on the triceps tendons. Keeping the elbows controlled and aligned with the movement can help reduce unnecessary strain.

Range of Motion and Movement Control

Range of motion and exercise control can significantly affect tendon loading.

Excessive depth during dips or extensions can place the triceps tendons under greater stretch. Similarly, forcefully locking out or overextending the elbow during certain movements can increase stress.

Movement control is equally important. Using excessive momentum or allowing the elbows, wrists, or shoulders to shift during an exercise can create compensatory movement and increase stress on the elbow.

A controlled range of motion that you can perform comfortably and consistently is generally preferable to forcing a deeper or larger movement at the expense of control.

Load and Training Volume

The amount of weight you use—and how often you expose your elbows to that stress—also matters.

Using more weight than you can control may cause compensations such as elbow flaring, wrist breakdown, or increased involvement from other muscles. These changes can increase stress on the elbow and its surrounding tendons.

Repeatedly performing the same triceps movements with high loads or insufficient recovery can also contribute to repetitive tendon stress.

Gradually progressing your training load and varying your exercises can help distribute stress rather than repeatedly placing the same demands on the elbow.

The Mechanics Aren’t the Root Cause

These exercise mechanics can aggravate elbow pain, but they don't necessarily explain why the pain develops or persists in the first place.

Two lifters can perform the same triceps exercise with similar technique and experience very different levels of elbow discomfort. This is because the ability of the muscles, tendons, and surrounding tissues to tolerate repeated stress can differ from person to person.

When the muscles involved in elbow movement become stiff and restricted, they may be less able to tolerate the repeated stress placed on them during triceps training. The mechanics of the exercise can then aggravate the problem rather than being the underlying cause.

Understanding this distinction is important: changing your exercise technique may reduce irritation, but addressing the underlying muscle restriction is what can help resolve the problem.

Now you know what’s causing it. To start fixing it, click the link below 👇

Alternative Exercises to Avoid Pain During Triceps Workouts

If triceps exercises like pushdowns, dips, or extensions are causing elbow pain, consider switching to alternative exercises that reduce strain on the tendons while still effectively targeting the triceps. Below are some options.

You can find instructions of the exercises below on the JEFIT exercise library.

1. Resistance Band Pull-Apart: This exercise strengthens the triceps while minimizing joint stress. The variable resistance of the band allows for smoother movements, reducing the pressure on the elbow tendons.
2. Resistance Band Kickbacks: A safer alternative to traditional dumbbell kickbacks, resistance bands provide controlled tension and allow for a more natural range of motion, helping to alleviate elbow discomfort.
3. Cable Kneeling Triceps Extension: Performing triceps extensions with a cable machine in a kneeling position promotes a controlled range of motion and reduces strain on the elbow tendons, as the resistance is smooth and consistent.
4. Single-Arm Resistance Band Triceps Extension: This unilateral exercise isolates the triceps and allows for a customized range of motion, making it a joint-friendly option for individuals with elbow pain.
5. Machine Triceps Extension: Using a stationary machine helps to stabilize the movement, reducing the risk of improper form and minimizing tendon stress.
6. Machine-Assisted Dips: This alternative reduces the weight load on the triceps and elbows by providing assistance, making it a safer option compared to bodyweight dips.
7. Cable High Pulley Triceps Extension: This exercise promotes smooth resistance and reduces strain on the elbow tendons by encouraging a neutral wrist position and a controlled motion.
8. Close-Grip Dumbbell Press: This variation engages the triceps without placing as much strain on the elbow tendons as a barbell press, thanks to the independent movement of each dumbbell.

Additional Tips to Reduce Pain

In addition to the alternative exercises above, here are some methods to help reduce elbow strain during your workouts:

1. Opt for Resistance Bands or Cable Machine Variations: These provide smoother resistance and reduce tendon overload compared to free weights or stationary machines.
2. Perform Partial Reps: Avoid fully bending or extending the arm during the movement to reduce tendon strain.
3. Use Lighter Weights and Higher Repetitions: Focusing on lighter resistance and more repetitions helps to reduce joint pressure while still building muscle.
4. Stretch Between Sets: Incorporate quick 15–30 second stretches for the triceps and forearms to improve flexibility and relieve tension in the tendons. Here’s a demonstration of the tricep overhead stretch by ACE Fitness.
5. Incorporate Self-Myofascial Release (SMR): Perform elbow SMR exercises the night before your triceps workout. SMR relaxes tense muscles, preventing and counteracting elbow injuries.

Cable Tricep Pushdown (Rope)

Tricep Dips (Bench)

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