Troubleshooting Triceps Numbness: Common Causes and Remedies

Yesterday, you tackled a challenging upper body workout, including three sets of triceps extensions, three sets of bench dips, and two sets of elevated triceps extensions on a bench. However, you encountered an unexpected issue – numbness in the long head of your right triceps during the third set. This blog post will explore the possible reasons behind your triceps numbness and provide effective solutions.

Introduction to Triceps Numbness

Recovering from a demanding triceps workout and experiencing numbness can be concerning. However, before panicking, it's essential to identify the root cause. This article will discuss the most common causes of triceps numbness and provide actionable advice to address them.

Common Causes of Triceps Numbness

1. Muscle Fatigue

Muscle fatigue is a natural consequence of exercising until the point of complete exhaustion. When you push your triceps to their limit, the muscle vessels swell with blood, which can hinder circulation. This temporary restriction can lead to numbness. To combat this, try breaking down the swelling with foam rolling techniques. Spend some time focusing on the triceps to reduce blood pooling and improve recovery.

2. Pinched Nerve

A pinched nerve can occur in various parts of the shoulder or neck, often due to poor form. The brachial plexus, a network of nerves in this area, can cause numbness or tingling if irritated. This condition often stems from overusing your neck or shrugging it too much during exercises. To avoid this, focus on maintaining proper form and engaging your core to stabilize your body during workouts.

3. Muscle Imbalance

If one side of your body, particularly the triceps, is stronger than the other, it can lead to overcompensation and faster fatigue. Additionally, poor form on one side can also result in muscle imbalances, which can cause numbness. To address this, consider getting a second pair of eyes to watch your form, such as a friend or personal trainer, who can identify and correct any form issues.

Prevention and Remedies

While addressing the immediate numbness, it's crucial to prevent similar issues in the future. Here are some tips to help you avoid triceps numbness during your workouts:

Warm-Up Appropriately

Ensure your warm-up includes exercises that target the triceps and engage the necessary muscles. Start with the lat machine pushdown and progress to close grip bench presses before moving on to triceps extensions. This sequence will help your triceps become warm and prepared for the workout ahead.

Opt for Better Exercises

Avoid bench dips, as they can be ineffective and potentially dangerous. Instead, opt for triceps pushups, which are not only safer but also more effective. If you prefer using machines, parallel bar dips provide a safer and more targeted workout.

Use Dumbbells for Balance

Triceps exercises can be asymmetric in nature. Therefore, it's beneficial to use dumbbells to create balance and avoid overusing your dominant side. This approach can help prevent fatigue and numbness by distributing the workload evenly across both triceps muscles.

Conclusion

Triceps numbness can be a sign of underlying issues, such as muscle fatigue, pinched nerves, or muscle imbalances. By understanding these common causes and implementing appropriate remedies, you can identify and address the root of the problem. Remember to warm up properly, use effective exercises, and engage a second pair of eyes to watch your form. With these strategies, you can enjoy a safer and more effective workout routine.

- Anthony Guttadauro CSCS, Strength Coach Personal Trainer