Alternative required for triceps extensions

[treders]

In the past I have used standing triceps extensions and they have always left me with a nice ache in the triceps which tells me the intended muscle group definitely got worked.

Unfortunately as great as this exercise is it has given me tennis elbow, so I would be interested in hearing what has worked well for others that have had similar problems.

My goal is to build up both size and strength in my triceps to help raise my bench press numbers with strength being my main priority but I obviously need to keep things elbow friendly.

In the past I have toyed with the idea of using parallel dips, however the dipping stations that are available to me are on the wide side which I've been lead to believe that even if I kept my body bolt upright wouldn't really work my triceps due to the fact that a wide grip would work my chest mainly regardless of how upright I keep my body.

I tried reverse grip close grip benches today as when I do regular close grip bench as much as I love the exercise I never get any aches in my triceps although this is probably due to the fact that I bench both regular and close grip quite often.

Another alternative I was thinking of was to use a reactive slingshot as this overloads the top portion of the bench which obviously would also help my bench, plus this is something I already have at my disposal it's just that I haven't put it to use yet as I was going to delay using it for a while longer ?

Any advise welcome.

[Deleted]

Too bad about your elbow. I have the same problem right not...as we speak my left elbow is packed in ice.

I love weighted dips, IMO the best upper body lift other than overhead press which is a close second.
Dips will work your triceps, but I found the French Press to isolate the long head of the tri which is the part of the tri you want to strengthen for bench.

I would assume french press or skull crushers would irritate your elbow?

how about floor press? I love this since it works the upper range of motion of the bench (triceps). I have always incorporated these into my bench routine.

I am all for doing tricep work, but I rather work the tricep within the actual lift such as bench. Floor PRess will do that. I sometimes for do speed work and others I will pause at the bottom allowing the arms to sit on floor for a 3 count.

I use the slingshot which is also a great tool to use. After my normal sets of bench I will overload the bar for 2 or 3 more sets increasing the weight. As an example today my top set was 255 for 3, than I went up to 265, 270 and 275 using the sling shot.

hope this helps

[dbunch]

I switched over to bands for my triceps work. You can build up some serious resistance and have almost no pressure on the elbows

[osu122975]

A lot of my assistance is done w/ bands. Much much easier on the joints and get a very good pump from them. They will build muscle too.

[treders]

Thanks for the replies much appreciated :-)

@ Garagegorilla I like your thinking ie doing exercises that mimic the bench press and agree either the use of the floor press or slingshot would be ideal for this purpose although I don't think I would get the muscle ache that I get from extensions but then again on the plus side I wouldn't get the pain in my elbow either. Whilst both the French press and skull crusher would probably give me the same problem a rolling triceps extension might be a safer option but I'm not sure I'm brave enough to risk it just yet.

@ dbunch and Osu I've just googled triceps exercises with a band and saw that you can do standing triceps extensions with a band along with other triceps exercises too which sounds great in theory, I know this is probably a silly question so I apologise in advance but how would doing standing extensions be easier on the elbows with the bands rather than actual weights is the effect on the elbows not the same ?

[osu122975]

Sept 13, 2015 13:35:20 GMT -5 treders said:

Thanks for the replies much appreciated :-)

@ Garagegorilla I like your thinking ie doing exercises that mimic the bench press and agree either the use of the floor press or slingshot would be ideal for this purpose although I don't think I would get the muscle ache that I get from extensions but then again on the plus side I wouldn't get the pain in my elbow either. Whilst both the French press and skull crusher would probably give me the same problem a rolling triceps extension might be a safer option but I'm not sure I'm brave enough to risk it just yet.

@ dbunch and Osu I've just googled triceps exercises with a band and saw that you can do standing triceps extensions with a band along with other triceps exercises too which sounds great in theory, I know this is probably a silly question so I apologise in advance but how would doing standing extensions be easier on the elbows with the bands rather than actual weights is the effect on the elbows not the same ?

An extension with weights is most difficult initially starting the weight from a dead stop and theoretically gets easier at the end of the concentric because you have the momentum carrying you to the end of the lift.

An extension w/ a band is easy initially starting the movement and gradually gets more difficult at the end of the concentric and you can't back off of it because the tension gets harder. You have to continue accelerating through it.

The elbow gets far more pressure on it starting a weight while it's bent while w/ a band its the easiest part of the movement. Obviously, the straighter the elbow the stronger it is. Its just physics really.

Do them both tho because it works both ends of the movement hard.

I like bands because you can get an insane pump from them, which for me, is great for building muscle and recovery.

Get yourself a mini band or monster mini band and do some pushdowns. See for yourself. Your elbow will thank you and allow you to keep working around the pain.

[dbunch]

OUS pretty much covered it.

[dbunch]

OSU - Sorry

[treders]

oops I think I was looking at the wrong type of resistance bands the ones I saw on youtube and the one I have in the house is just a tubular band with a handle at each end :-)

Just to make sure I'm understanding this correctly by using a band the resistance is greatest towards the end of the movement ie lockout which is easier on the elbow where as when using free weights the resistance is greatest at the beginning of the movement which is tougher on the elbow joints is that correct ?

Thanks again for the advice its much appreciated.

[dbunch]

LoL - here is a link to the bands I use. www.elitefts.com/catalogsearch/result/?q=Bands. The bigger ones do allow for some serious resistance and work as well as if not better than heavy weights for building strength. This is the one time the internet failed. I was unable to find a good video where they use the large resistance bands. The idea is basically the same just using the bigger bands. The only other thing is I would tie the band off to a solid structure like a cage or something and not try to stand on it as an anchor.

And, I'm not near a good at explaining the science part as OSU and 3speed which is why I often will defer to them for that. But Yes I believe you got the jest of it. I also think with band it is easier to keep in the correct plain of motion. With a bar I almost always flair my elbow out at some point in the movement which adds stress to the joint.

[treders]

Having not used the elite bands before is there certain colour/size you recommend for a lightweight such as myself as I only weigh around 64kg/140lbs ?

Funny you should say that flaring the elbow out can add stress to the elbow as I watched a video on youtube by ATHLEAN-X which basically said the opposite here's the link.

www.youtube.com/watch?v=Makkvx7fKF8

[dbunch]

LoL – I tried to reply to this for a while now and failed – but I think I have it this morning.

First, I always defer to the expert, so if a professional counters what I say, go with the professional.

As to what band to use, without know what you are working with now it is hard to say. I’ve included a link that has a band chart
www.elitefts.com/education/motivation/long-band-calibrations/

Just guessing I would say the pro light (orange) is a good place to start.

[osu122975]

From EliteFTS - I have the mini(red), monster mini(black), light(orange), and medium(gray)

I use them for all sorts of different things.

[treders]

Thanks for the advice much appreciated, dbunch everyone is an expert compared to me lol for the time being I've just decided to cut out all types of triceps extensions and just stick with the much safer CGBP whilst checking out the bands.

[dbunch]

you can never have to many bands

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