Triceps training minus presses and dips?

[Strongbow]

Pec Minors are easy to aggravate. The pain goes away after a few days of rest, just go light and give it a couple of days. I have the same shit happen all the time.

 

[SouthernLord]

I had been doing quite a bit of incline work so you could be right. I'm gonna hit some high rep moderate weight bb presses today. Hopefully it will hold up.

 

[Strongbow]

I had been doing quite a bit of incline work so you could be right. I'm gonna hit some high rep moderate weight bb presses today. Hopefully it will hold up.

Good Luck bro let emknow how it goes.

 

[the_alcatraz]

I had been doing quite a bit of incline work so you could be right. I'm gonna hit some high rep moderate weight bb presses today. Hopefully it will hold up.

Let us know how it goes tonight orb

 

[SouthernLord]

Update from yesterday.....

I hit chest and was pain free. It was a light workout, but no problems at all. 185x10x3 on flat bb press, 60,70,80x10 on low incline db press, and three sets of pec dec. It felt good to catch a pump and be pain free. Next week I'll move up to 225 and see how that feels.

 

[rikishi]

my favorite is barbell skull crushers with a weight that you can do about 8 times and no more. push hard and do strict form for 3 sets. i also like dumbell tricep extensions and rope pushdowns, all with very strict form and a tight squeeze after each rep.

 

[the_alcatraz]

Update from yesterday.....

I hit chest and was pain free. It was a light workout, but no problems at all. 185x10x3 on flat bb press, 60,70,80x10 on low incline db press, and three sets of pec dec. It felt good to catch a pump and be pain free. Next week I'll move up to 225 and see how that feels.

Glad it was pain free bro...no need to up that weight yet IMO...stick to lighter weights for the next 2 weorkouts. If you're still pain free, go up in weights.

 

[Strongbow]

Thats great to hear bro, prolly just aggrivated your pec minor. I would gradually increase the weight over my next two chest sessions and by then hopefully you will be back to 100%. Those types of injuries can sure impede pressing excersises. But if it was an actual tear you wouldn't be pressing shit, so take it easy for a week or two and yo pressing will be back to normal.

 

[ExtraMile]

any idea what you actually did to aggrivate the muscle? was it just a wear and tear type of thing?

 

[AAP]

Dude I haven't done any dips or close grip presses for triceps for about 6 years now and mine grow along just nicely. That bullshit is over rated and highly risky for trainees placing undue stress on their rotar cuff (dips) and wrists (close grip bench)

Get into a moderate volume training style for triceps. About 15 sets of 10-12 reps. Where you just push blood into the muscle over and over. This will stretch the fascia of the muscle and encourage more growth. You don't have to go to failure on the sets either. If the 12th rep is the very last one you can do, while your face is turning red, the weight is stuttering down an inch at a time and you are begging for the Lord to see you get this One-Last-Rep for all that is Holy.... well you just need to stop at 11 and do another set. Fuck that straining and making an ugly face shit.

P.S. Done properly, kickbacks can offer a contraction stronger than 90% of all other exercises.