Performing particular tricep exercises puts stress on the joint, one of the most common causes of elbow pain. Even though pushdowns might be painful, heavy pressing should be avoided, such as close-grip bench presses and skull smashes.
It's a good idea to read this instruction if your triceps workout causes your elbow to click, crack, pop, or pain. In this article, you'll discover the most common causes of elbow soreness following a triceps workout, emphasizing tricep extensions.
After examining why tricep pushdown elbow pain is so common, we'll look at various treatments that will be beneficial for you to eliminate the pain that you get while performing the exercise at your home gym or fitness club. Also, visit our guide on the best half racks for your home gym if you're looking to get one.
What is a Tricep Pushdown Exercise?
A tricep pushdown is a specialized workout that targets the triceps muscles. Standing shoulder-width apart in front of a pulley machine, perform tricep pushdowns. Take hold of the pulley machine's cable attachment. A straight bar, a rope, or a V-bar can be attached to this attachment. Maintain proper alignment of your upper body as you draw down on the cable attachment with a complete range of motion in your elbows.
Steps to Perform Tricep Pushdown:
- Hold the bar with an overhand grip (palms facing down) at shoulder width while using a high pulley.
- When standing straight, your torso should be parallel to the floor, and your upper arms should be close to your body and parallel to the floor. The forearms should be pointed up towards the pulley as they hold the bar. Here, you're in the beginning.
- As you lower the bar to the front of your thighs, ensure your arms are completely extended perpendicular to the floor and your triceps are engaged. Only your forearms should move while your upper arms stay immobile. Inhale and exhale as you complete this exercise.
- Bring the bar slowly back to the beginning position after a second hold in the contracted position. Take a deep breath in as you do this task.
- Repeat as many times as necessary to achieve the desired results.
Reasons that cause Elbow Pain during the Tricep Pushdown
If you have pain in your elbow while performing tricep extensions or pushdowns, it's likely that the discomfort began as a moderate clicking and cracking sound and has now progressed to more severe symptoms.
You'll learn about some of the most prevalent causes of elbow pain and ways to alleviate the discomfort or, in the case of a more serious injury, reduce the likelihood of recurrence.
Keep in mind that a wide range of things could cause your discomfort, so keep that in mind. A physical therapist could be a suitable option for you if your doctor recommends it, so don't hesitate to ask.
- Insufficient Warm-Ups
- Incorrect Exercise Technique
- Connective Tissue Weakness
- Elbow Injuries
- Lifting too much Weight
- Excessive Range of Motion
Fixes to Prevent Elbow Pain during Tricep Pushdown
The inability to lift weights while lying down or performing overhead tricep extensions can halt your progress. It's also possible to damage your elbows with exercises like the pushdown and rope tricep extension, which are believed to be more gentle on the joints than their free-weight counterparts. Are you looking for the best pulleys for your workout? Visit our guide to get the best cable pulleys for your home gym.
- Wear an Elbow Sleeve
You can also minimize inflammation by using an elbow sleeve or a medical bandage to compress the area around your elbow joint, which helps to improve blood flow.
This is why it may be beneficial to wear an elbow sleeve to keep your elbows warm as you relax, which may aid in the lubrication of your joints.
- Ice your Elbow after a Workout
ice the affected area every 4 hours for about 15 minutes can help reduce inflammation and swelling if you have elbow pain after a workout at your home gym.
It's important to keep a small towel between you and your skin when using an ice pack to avoid getting an ice burn. Wrapping the ice pack in a little towel typically suffices.
You can reduce inflammation and swelling by elevating your elbow above the level of your heart. Elbow bursitis can be exacerbated if you repeatedly place your elbow against a hard surface, so be sure to elevate it on a cushion or soft surface.
- Rest the Affected Area
Taking a break from the gym is the last thing any serious strength athlete wants to do. To maintain healthy connective tissue and joint health in the long run, it is frequently advisable to take some time off from upper body activities and even the gym.
If an exercise causes pain in your elbows, stop immediately. Anxiety in the joints is a problem, so don't push through the discomfort. You may still be able to work out your upper body if your symptoms aren't too severe. Even bicep curls can exert a lot of stress on the elbow joints, so keep that in mind while doing heavy pulling exercises. Train your upper body only if it does not cause you pain.
- Consult a Doctor
You can find out more about your symptoms and the possible causes of your discomfort by following some general guidelines. Consult a skilled health care expert instead.
Consult your physician if you experience tricep pushdown elbow pain. To expedite your recovery, they may recommend that you consult with a physical therapist who can design a treatment plan tailored to your situation.
The moment you feel any discomfort in your elbows while practicing tricep extensions, stop immediately and seek medical attention.
If you can do other exercises without discomfort, go ahead and do them instead, but pay attention to your form to make sure you're lifting safely. You can lift in front of a mirror to check that your elbows aren't in the wrong position and not employ an excessive range of motion.
It is also important to execute a full warm-up to lubricate your joints and improve blood flow to the structures of your connective tissue, which in turn can aid in preventing ailments like tendonitis.
As a single-joint exercise, extensions put a lot of stress on your elbows. To avoid putting too much torque on your joints, it's best to adhere to higher repetitions (10-20).
Even after trying everything, it's not necessary to stick to one exercise. You can perform other workouts using barbells, deadlift platforms, and squat stands to stay fit.