Why can't I grow my triceps?

[Bubbles254]

I have been doing the Caroline Girvan iron program a couple of months on repeat and have had strength/muscle tone improvements in my core, biceps and legs. However I can't see any sign of any tricep muscle and am so weak there I can't do a single push up. I have also been doing the boxflex 3 minute plank every day and it is always my arms which tire first.

Any ideas how I can build more strength here? Should I do anything else on top of iron? I don't want to over work them but just feel so weak.

I've been doing Iron and adding on Caroline's 10 minute upper body dumbell workout most days. Definitely seen improvement in my triceps but I agree not as impressive as biceps, shoulders and legs.

I struggle a lot with triceps too! Do you have dumbbells? There are a few variations of tricep extensions you could do. I think lying down is the best to ensure you're isolating them. I have to use my lightest weight tho I think the muscle is just much smaller.

Ooh thank you, I might try this. I get confused over how much rest I should give each muscle group. Is this OK to do everyday? Do you avoid it if you have done say an iron upper body day the day before?

Start with your push ups against the wall, then a table, before moving on to the floor.

Thank you. Yes I have 3kg, 5kg and 10kg dumbbells. I tend to use the 3kg x 2 for arms exercises when lifting above my head, 5 x 2 kg for other arm ones like bent over rows. Generally weights under half of what Caroline Girvan uses!

Sorry above reply meant for Likeaburstcouch

If it's been a heavy arm day on Iron I'll add on a 20 minute abs workout, but otherwise the 10 minute upper body. I just tend to listen to my body, sometimes I know I can do more on the arms, sometimes I can barely left my arms over my head for the cool down! I lift heavier than you (but nowhere near Caroline). Maybe get some 7 or 8kg dumbells as the step up from 5 to 10 might put you off trying to up the weight on tricep presses?

@Cathyt90 thank you. That makes sense. Yes 8kg dumbbells are on my wish list! I probably could lift a bit heavier than I do but am quite cautious as I have low bone density and am prone to lower back pain. Maybe if I do the heavier weights whilst lying down? I use 1 10kg for skullcrushers.

Can you feel it in your triceps when you're working them? If not it might be your form isn't quite right so you're using different muscles. I had to adjust my skullcrushers to get them right. I've also had to adjust tricep extensions on the cable machine for the same reason. When I'm working them I can absolutely feel them

Try using resistance bands. Cheaper than buying more dumbbells. Tie it round something high up and do tricep extensions.

I've got huge triceps but can't do a push up 🤷‍♀️

Triceps dips on a chair or step?
I do 3-4 sets amrap of these with 30s rest between but this is after I've already done 2 other triceps exercises, just to burn them out.
Can certainly feel this exercise working my triceps and no fancy equipment needed. Maybe use a step or low stool at first?

Is it definitely your triceps? I started being able to do press ups after using quite high weights for lying down chest exercises. Your weights seem very light to me as well, but I know that’s subjective. I agree with buying 7 or 8 kg. This is all from an absolute amateur btw, just my immediate thoughts!

I built my strength for push ups by focusing on the movement of lowering myself down, in a controlled, slow way. I took the "up" movement out of the equation completely.

Once I was able to do this, I had the strength to do a complete push up.

Thanks all, lots of good ideas. @RayKray good point, I can definitely feel them when I do some exercises, less so for others. I will keep a check on my form for these.

@WithIcePlease I do some tricep pushup in the iron programme and these do seem more effective than some of the other exercises. Will try to do more of these.

@Bilingualspingual I expect it isn't just my biceps but they are certainly the weak point. Will see if I can get some heavier weights. Am wondering whether to go for 7kg or jump to 8kg.

@WhatAreYouWaitingFor good idea, will give this a try.

You're probably not challenging the muscles enough.

For hypertrophy (muscle growth) you need:

Train to failure
Heavy weights, low reps
Sufficient rest between sets
Eat enough & eat enough protein

I built my strength for push ups by focusing on the movement of lowering myself down, in a controlled, slow way. I took the "up" movement out of the equation completely.

Ditto. It's called a negative. It's the way I've not got a full 'hand release' press up. And for me the remaining weakness isn't in my arms - it's my core - I forget to pull my ribs down to my hip bones on the upward push.

The other thing I do is walk out press ups. Forward fold, nose to knees, hands on the ground, then walk yourself out to a full arm plank, lower yourself down as slowly as possible, making sure your chest touches the floor before your hips. Then push up, keeping your body in the plank position - for me, it's keeping the core straight now & not raising my hips first. Then walk your hands back to your toes. You get a good back & hamstring stretch as well!

It's the same with pull ups. Get up there with a band, and then lower yourself down as slowly as possible. Aim for 7 seconds, then 8, then 9 and so on.