4 Reasons Your Triceps Hurt While Riding—and How to Solve Them

Photo by Anton Savinov on Unsplash

You buy the bike. You feel the power. The world opens up in front of you—a road, a path, a chance. And then, it happens. A mile in, your triceps start howling. It’s not a whisper of discomfort; it’s a full-on rebellion. The pain creeps in like bad poetry, turning every turn of the pedals into a question: “Why?”

I’ll tell you why: because you haven’t set things up right. Your bike, your body, your expectations—they’re all a little out of tune. But don’t worry, you’re not alone. Every rider has been there, flinching and grimacing, convinced their arms are falling apart.

Let’s break this down. Four reasons your triceps feel like they’re being cooked over a slow flame—and how to fix it before a permanent strike.

1. Your Bike Fit Is Playing a Cruel Joke on You

The wrong bike fit is like a bad relationship—at first, it feels fine. But over time, the cracks show. You’re uncomfortable, stretched too far, carrying more weight than you should, and before you know it, your triceps are crying for help.

What’s Happening?

  • Reach issues: If your handlebars are too far away, you’re reaching like a desperate soul for something you’ll never quite grab. Your triceps bear the brunt.
  • Saddle position: If your saddle’s too far forward or tilted wrong, you’re shoving your weight onto your hands. Your poor arms are stuck stabilizing everything.
  • Handlebar height: Too low? Congratulations, you’ve just turned your bike into a medieval torture device.
Bike Fit ErrorImpact on Triceps
Bars too far forwardStretches arms, increases strain
Saddle too far forwardPuts more weight on the handlebars
Bars too lowForces aggressive positioning

How to Solve It:

  1. Visit a proper bike fitter. Yes, it costs money. But so does physical therapy for RSI (Repetitive Strain Injury).
  2. Adjust your stem length. Shorter stems bring your handlebars closer, reducing strain.
  3. Raise your handlebars—shifting your weight back can make all the difference.

2. You’re Leaning Too Much on Your Arms (and Not Enough on Your Legs)

Here’s the thing: your arms aren’t there to prop you up. If you’re leaning on them like a drunk at last call, your triceps will let you know they’re not here for the abuse.

Why It Hurts:

  • When your core and legs slack off, your arms become the scaffolding. They stabilize, they support, they suffer.
  • Wide handlebars (like Poseidon’s stock “adventure” bars) make things worse by forcing your arms out at awkward angles.

And then there’s the ticking time bomb: Repetitive Strain Injury (RSI).

It doesn’t show up all at once. It sneaks in—a dull ache that grows into sharp, unforgiving pain. You’ll notice it not just while riding, but while typing, brushing your teeth, or opening a jar of pickles. RSI is what happens when your body tells you to stop, and you ignore it.

What to Do About It:

  • Strengthen your core. Forget crunches—try planks, deadbugs, and anything that makes you feel like your guts are on fire.
  • Ride smarter, not harder. Relax your grip. Keep your elbows slightly bent. Alternate hand positions regularly.
Riding MistakeRSI Danger Level
Leaning too heavily on barsHigh—constant arm strain
Riding with locked elbowsSky-high—joints take all the impact
No hand position changesMedium—strain builds over time

3. The Handlebars Are Wide Enough to Fly a Plane

Wide adventure bars? They’re about as subtle as a bad hangover. Great for gravel, but on pavement, they stretch you out like an awkward dance move at your cousin’s wedding.

Wide bars force your arms into an unnatural position, turning every ride into a slow tricep massacre.

How to Fix It:

  • Swap them out. Narrower gravel or road handlebars can save your arms and your sanity.
  • You can also shorten your stem while you’re at it. This brings the bars closer, reducing strain on your upper body.

Bonus Tip: Narrower bars don’t just ease your tricep pain; they make your bike more aerodynamic. You’ll go faster and hurt less—two birds, one stone.

4. Your Gym Muscles Don’t Translate to the Road

So, you’re strong. You can crush tricep dips, bench press your body weight, maybe even deadlift enough to make onlookers whisper, “Damn.” But here’s the kicker: cycling doesn’t care. Gym strength doesn’t automatically equal bike strength.

Why?

  • Riding long distances activates stabilizing muscles, not just the showy ones you flex in the mirror.
  • Your triceps aren’t just pushing—they’re stabilizing, absorbing shocks, and holding your weight steady for hours at a time.
  • The triceps and their tendons may be strong, but they could lack “cycling specific” conditionning.

What’s the Solution?

  • Start slow. Build your mileage and time on the bike gradually.
  • Cross-train with functional strength exercises. Think kettlebell swings, farmer’s carries, and other movements that force your body to work as a unit.

Conclusion: The Road Doesn’t Care, but You Should

So, there you are. Staring at your handlebars like they owe you money. Your triceps are screaming, your patience is shot, and you’re wondering if you should’ve just stayed home. But here’s the truth: this is fixable.

Your bike fit? Tweak it. Your posture? Fix it. Your bars? Swap them. Your triceps aren’t the villain here—they’re the messenger. Ignoring them only leads to RSI, frustration, and a potential Craigslist ad to sell your bike or handlebars.


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