I started a thread a while back saying i was developing bicep problems and could see bicep tears in my future. I basically got told to do curls.
1 month later i dislocated my elbow playing football (the american kind). I reckon it was because of combined stress of lifting and the sport weakening connective tissue.
I reckon my biceps are pretty strong relative to my very weak triceps (how does a 110kg bench vs 16 chins at 135kg bw sound?). Should i be going nuts on tricep extensions for prehab work? I’ve never heard of tri exts doing anything positive for elbows - only aggravating them instead?
If not extensions should I be doing a shitload of sets of high rep 3 board presses as prehab?
I bench 1-2 times a week. But i use pinkies on rings grip.
I cant make close grip bench (ie index just befrore smooth) touch my chest without substituting Rom along the line somewhere and aggravating my shoulders. Hence close grip to a 2 or 2 board would be a good idea no?
Any volume recommendations? 2 days a week,3-5 sets of 10 as an assistance exercise?
Close group 2-3 board wouldnt help long head tho? Ive done a lot of top half overhead presses so I would imagine long head isnt a problem?
Close grip index finger on smooth part, elbow tucked, go down to a 2 board for 5 reps, 3 board for 5 reps, 4 board for 5 reps and 5 board for 5 reps then rack it.
Have a partner switch out the boards fast so you can keep going. I usually increase the weight and then start lowering reps to 3 and sometimes singles. Never had any stress on the elbows.
You can also add bands or chains. Bands work great, never tried chains with them yet.
I’ve never crazy hurt my elbow like that so please take this thought with a grain of salt.
When my elbows get iffy, I superset between a high rep triceps exercise with a high rep biceps one.
I also use that wheel on a handle thing for working out kinks in smaller muscles. I use it above my elbow through my tricep a little and a lot on my forearms. A golf ball will work too but you might have to use the floor to get some spots.
Elbow sleeves might be a good idea.
And I also do this thing where I open my hand and then tense it up a bunch and slowly close keeping almost mast tension all the way through my fingertips, then while maintaining tension, I slowly open my hand back up and repeat.
Like:
3-5 sets of 12-20
cable curls supersetted with cable pressdowns.
Do high rep extensor work for your elbows. Tate presses incline or flat, rolling dbl tri extenstions, barbell ext, and jm’s. Now keep in mind these must be low intensity work. Lighter weight, relatively of course, with high sets and reps. Watch your tempo because when you get to the bottom of the exercise there will be a great stretch on the tricep right by the elbow.
Some people call that pain when it’s really just a crazy stretch. Don’t bounce weight, heave, or jerk it. Take it slow and controlled. Build up over time and your elbows will feel much better. Lastly, if you do have real pain at a point in the movement try and manipulate body positions to find different angles that may not hurt.
IMHO, pushdowns blow and are almost a waste of time. You just don’t get that stretch. I only find them useful to do light with weight or bands for a ton of reps to force blood in the area for recovery. My elbows are in great shape so I never really need to do those for recovery anyway.
[quote]vdizenzo wrote:
Do high rep extensor work for your elbows. Tate presses incline or flat, rolling dbl tri extenstions, barbell ext, and jm’s. Now keep in mind these must be low intensity work. Lighter weight, relatively of course, with high sets and reps. Watch your tempo because when you get to the bottom of the exercise there will be a great stretch on the tricep right by the elbow.
Some people call that pain when it’s really just a crazy stretch. Don’t bounce weight, heave, or jerk it. Take it slow and controlled. Build up over time and your elbows will feel much better. Lastly, if you do have real pain at a point in the movement try and manipulate body positions to find different angles that may not hurt.
IMHO, pushdowns blow and are almost a waste of time. You just don’t get that stretch. I only find them useful to do light with weight or bands for a ton of reps to force blood in the area for recovery. My elbows are in great shape so I never really need to do those for recovery anyway.[/quote]
