4 Reasons Your Tricep Workout Sucks

Your focus needs to be not just on moving weight, but on working the muscle!

- Charlie Garforth

1 YOU’RE WORKING THE WEIGHT, NOT THE MUSCLE!

Focus on flexing the muscle, using the weight to add resistance, rather than focusing on moving weight. In your mind’s eye, focus on the muscle, close your eyes if it’s safe to do so on a machine and really feel the muscle working. This will ensure that you use the target muscle and keep recruitment of other muscles to a minimum. Don’t use momentum.

Take all momentum out by moving fairly slowly and under control in the negative (lowering) part of the movement, then pause at the bottom for 1 second before moving the weight up more quickly.

A good rule of thumb is to lower the weight for 3 seconds through the negative, take a 1 second pause at the bottom, then take 2 seconds to contract into the finish position.

2 YOU’RE NOT UTILISING THE FULL RANGE OF MOTION