Triceps exercises work the back part of the upper arm. If they hurt your wrists, it's either due to poor form or an exercise that forces your wrists to bend unnaturally. If your wrists are sore, you can still work your triceps. Choose other exercises to isolate this muscle group.
Proper Form
When lifting weights in general, keep your wrists stiff and don't bend them as you move the weight. Bending your wrists is called breaking your wrists in weightlifting terms. It's a source of injury, most typically tendinitis. Tendinitis in the wrist is known as De Quervain's tendinitis or De Quervain's tendinosis. Changing your triceps workout to use alternatives that have less potential to cause injury to your wrist helps. In addition, pay close attention to how you lift. Use the triceps muscle, but don't move your hands.
Overhead Triceps Extensions
Overhead triceps extensions are done seated or standing. The movement is deceptively simple, but form is critical to properly isolating the muscles in the back of the arm. If standing, keep your feet hip-width apart. If you have lower-back issues, split your stance by stepping forward 12 inches with one foot and keep your weight evenly balanced between your feet. If sitting on a bench or ball, keep your back straight and don't allow any rounding or arching. To do a triceps extension, brace your core and roll your shoulders back and down. Lift a dumbbell above your head with both hands, palms facing up. Keep your elbows tucked close to your head throughout the exercise. If they fly out, the weight is too heavy. If you feel any pain, stop immediately. Lower the weight behind your head, but don't touch your neck or your head. Don't move your torso or bow your head forward during the exercise. Lift the weight back to the starting point and repeat.
Triceps Kickbacks
Triceps kickbacks require careful attention to your wrist. You lift the weight behind you, so it is difficult to keep an eye on your hands during the exercise. Use a mirror to view your wrists and ensure you're not breaking them when lifting the weight. To do a triceps kickback, stand with one foot far enough forward that you can put your nonlifting hand above your knee and support your torso. Keep a flat back and brace your core. Roll your shoulders back and down. Holding a dumbbell in your nonsupporting hand, bend your elbow and hold it parallel to or just above your torso. Lift the weight straight behind you, keeping a straight wrist. Return to the starting position and repeat.
Triceps Dips
Triceps dips don't activate the wrist flexors, but they do place pressure on the heels of your hands, and thus your wrists. If you have sore wrists, don't exacerbate any inflammation with dips, even those that are supported. However, if your wrists aren't sore, dips are an effective isolation of the triceps A dip uses either your body weight or additional weight, depending on your fitness level. If you're using additional weight, hold it on your torso if you are using a bench to do your dips. Hold a weight between your feet if you're using a dip bar that supports you above the ground. With a bench triceps dip, place your hands on the bench behind you and either keep your feet on the floor or lift them onto a bench in front of you. Lower yourself until you feel a stretch in the shoulder and rise back to the start. With a dip bar, lift yourself onto the bar and make sure your shoulders are directly above your wrists before you start. Don't swing during the exercise. Lower until you feel a stretch in the front of your shoulder and rise back to the starting position.
References
- Denver Post; Practice Good Form When Lifting Weights; Linda J. Buch; Sept. 17, 2007
- American Academy of Orthopaedic Surgeons: De Quervain's Tendinitis (De Quervain's Tendinosis)
- American Council on Exercise: Stability Ball Dumbbell Overhead Triceps Extension
- American Council on Exercise: Dumbbell Triceps Kickback
- ExRx: Bench Dip
- ExRx: Triceps Dip
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