Why Your Elbows Hurt During Triceps Workouts: Common Injuries and Mechanical Issues

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

Nurudeen performs tricep extension during a workout

I've been lifting for ten years and have personally experienced and overcome elbow pain from performing triceps exercises, such as triceps extensions, dips, pushdowns, and kickbacks.

In this article:

I’ll explain the causes of this issue and suggest alternative triceps exercises you can try.
I’ll also share treatment exercises and a detailed program to fix and prevent elbow problems.

Quick and Helpful Resources for "Triceps Workout Elbow Pain"

Treatment Exercises: If you're looking for exercises to fix "elbow pain from triceps workouts," check out this post and photos: Elbow Tendonitis Treatment and Relief Exercises. I demonstrate simple exercises using self-myofascial release (SMR), a highly effective method for addressing muscle and tendon pain.
Comprehensive Guide: For a complete guide on elbow pain related to weightlifting, read this article: Elbow Pain: A Helpful Guide for Lifters. It covers the root causes of elbow pain, common injuries, elbow anatomy, exercise mechanics, treatment options, and a detailed FAQ section packed with valuable insights.
Fast Relief Program: For an easy-to-follow video course to fix "elbow pain from triceps workouts," consider the TitaniumPhysique program. It’s the fastest way to eliminate and prevent elbow pain. In the program, I teach SMR techniques that provide instant relief. Trusted and used by athletes and bodybuilders, the program boasts a 98% satisfaction rate.

Ready to begin? Yes, I'm ready to heal my elbow .

Injuries That Cause Elbow Pain During Triceps Workouts

Elbow pain during triceps workouts often stems from restricted muscles—tight, tense, or shortened—that overstretch, inflame, and stress the tendons, leading to injury and discomfort.

Below is a list of common injuries that can arise during exercises like triceps extensions, dips, pushdowns, and kickbacks. These injuries are presented in order of prevalence among gym-goers.

Follow the links below to learn more about each specific condition.

Triceps Tendonitis (pain at the back part of the elbow): This is the most common injury experienced during triceps workouts. It occurs when the triceps tendon, which connects the triceps muscle to the elbow, becomes inflamed due to overexertion or tension. Tight triceps muscles place additional pressure on the tendon, overstretching it and leading to irritation, particularly during repetitive or heavy-weight exercises. Learn more about triceps tendonitis.
Tennis Elbow (pain at the outside part of the elbow): Known medically as lateral epicondylitis, tennis elbow results from pressure and tension causing inflammation of the tendons on the outer elbow. Restricted forearm extensors, often exacerbated by repetitive triceps movements, can overstretch the tendons, leading to pain and discomfort on the outside of the elbow. Learn more about tennis elbow.
Golfer's Elbow (pain at the inside part of the elbow): Medial epicondylitis, or golfer's elbow, occurs when the tendons on the inner elbow are inflamed due to excessive stress and tightness in the forearm flexors. This condition is common when using a narrow grip or improper hand positioning during triceps exercises, which increases tendon tension. Learn more about golfer's elbow.
Brachioradialis Tendonitis (pain at the outside of the elbow, near the forearm and triceps): Brachioradialis tendonitis is a forearm injury that occurs when the brachioradialis tendon becomes irritated due to excessive pressure or limited muscle flexibility during triceps exercises. Restricted forearm muscles can increase tension on this tendon, overstretching it and leading to pain near the outer elbow.
Distal Bicep Tendonitis (pain in the lower biceps near the elbow): This injury stems from inflammation of the tendon connecting the biceps to the elbow. Overuse and lack of muscle pliability in the biceps can create excessive pull on this tendon, increasing the risk of discomfort during triceps workouts. Learn more about distal bicep tendonitis.
Brachialis Tendonitis (pain at the crease of the elbow): Brachialis tendonitis affects the tendon located at the front crease of the elbow. Restricted brachialis muscles—commonly caused by heavy lifting without proper warm-up—can place undue stress on this tendon, leading to pain and irritation. Learn more about brachialis tendonitis.

Tip: The root cause of many of these injuries is restricted muscles. Addressing the entire arm—triceps, biceps, and forearms—can help prevent tendon injuries and relieve pain during triceps workouts.

Ready to get started? Yes, I’m ready to eliminate pain .

Triceps Exercise Specific-Issues and Elbow Mechanics that Cause Pain

This section explains the specific issues and mechanics associated with triceps workouts that contribute to elbow pain.

While the details below highlight unique challenges with different exercises and equipment, the root cause for most individuals remains the same: restricted muscles.

When muscles are pliable and flexible, many of these issues become less problematic.

Type of Weightlifting Triceps Exercises

Overhead vs. Lying Triceps Extensions: Overhead triceps extensions place significant tension on the triceps and supporting tendons, especially when muscles are tight or inflexible. This tension can overstretch the tendons, leading to discomfort at the back of the elbow. On the other hand, lying triceps extensions (often referred to as skull crushers) reduce the overhead stress but can still strain the tendons if performed with improper form or excessive weight. Learn more about elbow pain from skull crusher.
Triceps Pushdown/Pulldown: This exercise is commonly performed with a cable machine and is generally joint-friendly. However, using heavy weights with restricted triceps or forearm muscles can lead to irritation and inflammation in the tendons, particularly at the elbow joint.
Triceps Kickbacks: While triceps kickbacks are effective for muscle isolation, they can create excessive tension on the elbow tendons if the range of motion is too limited or if the weight is too heavy. Tight triceps further exacerbate this tension.
Close-Grip Bench Press: The close-grip bench press is a compound exercise that targets the triceps while also engaging the chest and shoulders. However, its narrower grip places increased tension on the triceps tendons, particularly when muscles are tight or inflexible. Excessive load or improper wrist and elbow alignment during this exercise can overstretch and stress the tendons, leading to irritation or discomfort at the back of the elbow.
Single-Arm Triceps Extension: Single-arm extensions help isolate each arm but can amplify the risk of tendon strain if muscles are not properly warmed up or flexible, especially when using a full range of motion.

Type of Bodyweight Triceps Exercises

Bench Dips vs. Weighted Bench Dips: Bench dips are a popular bodyweight exercise for targeting the triceps, but they place significant stress on the elbow joints and supporting tendons, especially when performed with improper form or insufficient mobility in the shoulders. Adding weights to this exercise further increases the pressure on the tendons, heightening the risk of irritation or injury if muscles are restricted.
Parallel Bars: Triceps dips on parallel bars are effective for building strength but can overload the elbow tendons if the range of motion is excessive or if the triceps and supporting muscles are too tight. Poor shoulder stability or alignment during this movement may also exacerbate elbow pain.

Type of Grip

Wide Grip (Overhand): A wide grip can increase pressure on the elbow's outer tendons, particularly when the triceps and forearm muscles are tight. This grip often forces the wrists and elbows into less natural positions, amplifying tendon stress and leading to discomfort or irritation during triceps exercises.
Close Grip (Underhand): A close underhand grip tends to shift more of the load to the forearm flexors and inner elbow tendons. Restricted forearm or biceps muscles can overstretch and inflame these tendons, contributing to pain on the inside of the elbow.
Neutral Grip: A neutral grip is generally the most joint-friendly option, as it allows for a natural alignment of the wrist and forearm. However, if the triceps or forearm muscles are tense, even this grip can result in elbow discomfort due to uneven pressure on the tendons.

Type of Bar Used

Barbell (Straight Bar): When performing exercises like the close-grip bench press with a straight bar, the bar's fixed position can force the wrists and elbows into unnatural angles, especially if the triceps or forearm muscles are tight. This increased tension on the elbow tendons can lead to irritation or discomfort, particularly at the back of the elbow.
EZ Bar: Using an EZ bar for triceps exercises, such as lying triceps extensions, allows for a more ergonomic grip that reduces strain on the wrists and elbows. However, if the triceps are not flexible, the curved grip can still place uneven pressure on the tendons, contributing to irritation.
Swiss Bar: The Swiss bar is designed for a neutral grip, which can reduce tension on the elbow joints during exercises like triceps pushdowns. While this makes it a safer option for many lifters, tight triceps or overloading the bar can still overstretch and stress the tendons.

Type of Weights or Resistance Used

Resistance Bands: When performing triceps kickbacks with resistance bands, the tension increases as the band stretches, providing a more natural resistance curve. This can be less stressful on the elbow tendons compared to free weights. However, if the bands are overly tight or the triceps are restricted, they can still cause discomfort by overstretching the tendons.
Kettlebells: Kettlebells are often used for overhead triceps extensions, and their unique weight distribution challenges stability. While this can engage supporting muscles, it also increases pressure on the elbow tendons if the triceps are tight or if the movement is poorly controlled.
Dumbbells: Dumbbells are frequently used for exercises like lying triceps extensions. They allow for a more customizable range of motion, but if excessive weight is used, they can overexert the triceps tendons, leading to irritation and pain, particularly at the back of the elbow.
Barbell: Using a barbell for exercises such as close-grip bench presses places the most strain on the elbow tendons due to the fixed grip and potential for heavy loading. Tight triceps or forearm muscles amplify this tension, increasing the risk of tendon inflammation or injury.

Type of Machine Used

Cable Machines: Cable machines are commonly used for triceps pushdowns, offering adjustable resistance and smooth movement paths. They are generally less stressful on the elbow tendons compared to stationary machines. However, if the triceps are tight or restricted, the consistent tension can still irritate the tendons, especially when using heavy weights.
Stationary Machines (e.g., Seated Dip Machine, Tricep Extension Machine): Stationary machines, such as the seated dip machine, provide a fixed path of motion that can help stabilize the exercise. However, this rigidity can increase tendon stress if the machine’s setup doesn’t align with the lifter’s natural biomechanics. Tight triceps or improper positioning can lead to discomfort or inflammation in the elbow tendons during use.

Type of Cable Attachment Used

Cable Rope: The cable rope is often used for triceps pushdowns, promoting a neutral grip that reduces wrist strain. However, if the triceps are restricted or the elbows flare outward during the movement, the uneven pressure can overstretch the tendons, leading to irritation at the back of the elbow.
Straight Bar: Using a straight bar for triceps pushdowns can force the wrists and elbows into a fixed position, increasing stress on the elbow tendons, particularly when tight triceps limit flexibility. This can result in discomfort or inflammation, especially after multiple sets with heavy weights.
Single D-Handle: The single D-handle is commonly used for unilateral triceps pushdowns or extensions. While this attachment allows for individualized movement and can prevent compensation by the stronger arm, tight triceps or improper alignment can still cause tendon stress, leading to pain near the elbow.
V-Shaped Bar: The V-shaped bar is another option for triceps pushdowns. It offers a semi-neutral grip, which can be more comfortable for some lifters. However, restricted triceps muscles or excessive weight can overstress the tendons, particularly at the elbow joint.

Bar Path

Close-Grip Bench Press: The bar path during the close-grip bench press is critical to avoid overloading the elbow tendons. A common mistake is lowering the bar too high on the chest, which places additional strain on the triceps and supporting tendons.

Tight or restricted triceps can amplify this tension, leading to discomfort or irritation at the back of the elbow. Maintaining a controlled and straight bar path, aligned with the lower chest, helps minimize undue stress on the elbows.

Uneven Hand Position or Alignment on the Bar

Triceps Pushdowns: In triceps pushdowns, uneven hand placement on the bar or rope attachment can cause one arm to overcompensate, leading to increased stress on the elbow tendons of the dominant arm.

This imbalance often results in discomfort or irritation in the tendons. Ensuring proper hand alignment and maintaining even pressure throughout the movement can reduce tendon strain and improve exercise efficiency.

Elbow Position and Degree of Elbow Bend

Triceps Dips: During triceps dips, the position and angle of the elbows play a significant role in tendon stress. Excessive elbow flaring or bending the elbows beyond 90 degrees can overstretch the triceps tendons, leading to irritation or discomfort.

Restricted triceps muscles exacerbate this issue by increasing tension on the tendons. Maintaining proper elbow alignment—close to the torso—and limiting the depth of the dip can help prevent tendon strain and reduce pain.

Weight Load and Joint Compensation

Overhead Triceps Extensions: During overhead triceps extensions, using excessive weight can lead to compensatory movements, such as arching the lower back or flaring the elbows outward.

These adjustments increase stress on the elbow tendons, particularly when the triceps are tight or restricted. Gradually increasing the weight and focusing on controlled movements with proper form helps to minimize tendon overload and prevent discomfort or irritation during this exercise.

Type of Bar Used: (Thick vs Thin Bar)

Triceps Extensions: When performing triceps extensions, the thickness of the bar can significantly impact tendon stress. A thick bar may be difficult to grip securely, leading to compensatory tension in the forearm and elbow tendons. Thicker bars are better suited for individuals with larger hands, as they provide a more stable grip, reducing strain.

Conversely, a thin bar can feel unstable and may cause wrist instability, increasing the risk of strain on the triceps tendons. Thinner bars are ideal for those with smaller hands, ensuring better control and minimizing tendon irritation during the exercise.

Type of Workout Program

Repeating the same triceps variation without incorporating variety in your workout program can lead to repetitive stress injuries. Tight or restricted triceps tendons are particularly vulnerable to this type of overuse.

Adding different triceps exercises, such as pushdown, kickbacks, pulldown, dip, or overhead extensions, can help distribute stress more evenly across the tendons and prevent discomfort.

Range of Motion

During triceps kickbacks, an excessively exaggerated range of motion can place uneven stress on the elbow tendons. Limiting the elbow bend during the eccentric phase (when you bring the weight closer to your body) can help manage discomfort.

However, overextending the arm during the kickback phase (the concentric portion of the movement) can strain the triceps tendons, particularly when the triceps are restricted, increasing the risk of discomfort or injury.

Maintaining a controlled range of motion—extending the arm just until it is parallel with the body—helps reduce tendon stress and ensures a safer and more effective workout.

Overload of the Wrist Flexors and Extensors

During triceps exercises, such as pushdowns, extensions, or kickbacks, excessive load on the wrist flexors (muscles that bend the wrist forward) and extensors (muscles that bend the wrist backward) can lead to discomfort or inflammation in the forearm and elbow.

This often occurs when the wrists are improperly positioned, such as being overly bent or extended, or when the weight used exceeds what the wrist and forearm muscles can comfortably stabilize.

To prevent this, maintaining a neutral wrist position and using a manageable weight are essential. Incorporating wrist-strengthening exercises can also improve overall stability and reduce the risk of overload.

Tip: By improving muscle pliability with SMR exercises, most of these issues resolve themselves. The TitaniumPhysique program can help you achieve pliable muscle.

Ready to get started? Yes, I'm ready to eliminate pain .

Triceps Workouts Alternative Exercises to Avoid Pain

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.

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.
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.
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.
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.
Machine Triceps Extension: Using a stationary machine helps to stabilize the movement, reducing the risk of improper form and minimizing tendon stress.
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.
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.
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 Strategies to Reduce Pain

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

Opt for Resistance Bands or Cable Machine Variations: These provide smoother resistance and reduce tendon overload compared to free weights or stationary machines.
Perform Partial Reps: Avoid fully bending or extending the arm during the movement to reduce tendon strain.
Use Lighter Weights and Higher Repetitions: Focusing on lighter resistance and more repetitions helps to reduce joint pressure while still building muscle.
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. However, keep in mind that stretching alone will not fix or prevent the underlying causes of tricep elbow issues.
Incorporate Self-Myofascial Release (SMR): Perform elbow SMR exercises the night before your triceps workout. SMR relaxes tense muscles, preventing and counteracting elbow injuries.

For a simple-to-follow video course to eliminate elbow issues, check out the TitaniumPhysique program.

Ready to take the next step? Yes, I’m ready to eliminate pain .

Disclaimer: (1) Fitness results vary by individual effort, as such, individual results may vary; (2) We use Microsoft Clarity on our website to ensure you have the best possible browsing experience. Our privacy policy has more details.