Triceps sore should i do chest

Viewed 11k times. Two theories I have are: My pectorals are way too strong, and my triceps can't keep up with the required effort level. My chest is so weak that my triceps are doing all the work.

Improve this question. Which exercises? What weights? How many sets and reps? What's your weekly programming? Without knowing what exercises you're doing and fairly specifically, e. You doing close grip work or wide grip? Are you using barbells, dumbbells, or machines?

If the goal is pectoral work, I recommend dumbbells for the big finish. Edited the question to include some details about my workout program, grip, load. What kind of burn feeling? Add a comment. Active Oldest Votes. Deloading allows you to focus on form to make sure you are doing everything properly and reduces the chance of injury. This also allows for your triceps to catch up with the rest of your body.

You might have progressed faster than your triceps were ready for, even if the rest of your body is fine. They can be done with no equipment and can be changed to make it more challenging or easier for you, depending on your level.

Begin in a high plank position. Your arms should be extended, about shoulder-width apart. Squeeze your core and start to bend at the elbows, bringing your chest towards the floor. Ensure that your body remains in a straight line though. What angle your elbows bend at also makes a difference to whether the push up is more chest dominant or tricep dominant. Isolated Chest Exercises If you want to further develop your chest and isolate this area, here are some movements that you can do on chest and tricep day, after your compound movements.

All you need is a flat surface and a pair of dumbbells. Hold a dumbbell in each hand, above you. Lower the weight slowly by opening your ar ms to either side. The magic happens at the top of the exercise, not the bottom. Then, engage your pecs and bring the weights back the way they came, back to starting position. Really squeezing them is where the chest gains come so make sure you squeeze.

When they reach the top, be careful not to touch the weights together. Then, repeat. Attach stirrup handles to the cable machine. Adjust the pulleys to the highest level of the machine. Grab a handle with one hand each. For balance, keep one leg slightly in front of the other. Brace your core and engage your pecs. Then, start to pull the handles downwards and across your body on both sides simultaneously.

Once your hands meet in the middle, they should cross over. Slowly return to the starting position. Looking for a workout program? As you get stronger, you can do more reps per workout, or add a few sets of these moves during the day. A traditional pushup strengthens multiple upper-body muscles, including your triceps. The closer your hands are to one another, the more work your triceps need to do as you raise and lower your body.

If this is too intense, start with your hands placed farther apart. As your upper arms strengthen, you can begin to bring your arms closer together when you do your pushups. The triceps dip is another classic triceps strengthener.

Use a workout bench, a sturdy bed or stable chair for support. Sitting on your chosen surface, place your hands down near your hips at the edge of the surface, with your fingers pointing down. Push off from the surface, dip your hips and bend your arms so that your elbows are at a degree angle.

Hold for a moment and then push back up to your starting position. Fitness Training How To Gain muscle. Aubrey Bailey is a Doctor of Physical Therapy with an additional degree in psychology and board certification in hand therapy.

Bailey is also an Anatomy and Physiology professor. Lifting 20 to 30 percent of your target weight, and doing arm circles and short sets of pushups are ways to prepare the chest, biceps and triceps for heavier lifts. Avoid sudden increases in the frequency or volume of your lifting sessions. The American Council on Exercise suggests increasing weight by only 5 to 10 percent when progressing. If you are adding more sets or additional days of lifting, do so gradually rather than moving from, say, two days of training to four per week all at once.

Distinguishing between muscle soreness and strain is essential. You can continue to train on sore muscles, but if you have experienced a true injury, you risk doing long-term damage. If your muscle soreness does not resolve with palliative treatments or persists past 96 hours, you should seek the guidance of a health care provider.