Triceps training minus presses and dips?

[SouthernLord]

From a purely bodybuilding/hypertrophy perspective....

I've injured my delt/pec tie in. My chest training for the past few weeks has revolved around light weights, high reps, and TUT. This is all I can do. Any heavy horizontal pressing kills.

The funny thing is I can do OHPs pretty heavy along with all the other shoulder exercise you would typically do with no pain what so ever. So yeah,,,,

How would you guys approach this??? From a BBing standpoint my tris are lagging atm. They need to get bigger. I've always relied upon dips and cgbp for the bulk of my triceps work, with dips being my number one lift. Both of these are out.

My last few sessions for tris have had me feeling out new exercises to see what works for my situation.

I can do rolling db extensions with a decent amount of weight with no pain. French presses and overhead rope extensions are cool too. Regular push downs are bothersome so they're out. I was considering seated half preses from the top of my head out of the rack. I've done these in the past and it seems I'd be able to load up on the poundages while limiting the pain in my pec. Anyone else care to recommend some stuff? TUT and superset ideas are very welcomed.

Thanks brolys.

































/in before kickbacks

 

[lweaver]

One of my favorites is the reverse tricep pressdown, however grip tends to give out first at such an angle. Solution: use attachment that is shaped like the rope but is made of cloth and has two loops. Just place your supinated hands within, and grab a straight bar attachment (not connected to cable) to secure your grip. You will get rug burn on your wrists, but it will kill your tris. You may need to add weight to the rack however, as you can move alot more weight than you can with standard pressdowns.

 

[captainahole]

I would attack it by pre exhausting my tri's first by adding tri's to my shoulder routine. That way I don't have to worry about to many exercises or to heavy of reps until the pain starts to subside.

 

[SouthernLord]

I'm currently training tris with shoulders

 

[captainahole]

I'm currently training tris with shoulders

I have a shoulder injury that I have had since ealy May and was limited to almost nothing for a month. then I was able to do
decline presses with most of it being lower pec and tri's you may be able to get away with it. If you haven't already tried.
I'm a huge fan of lying dumbell extensions hammer style. give them a whirl as well if you haven't.
Those are the two I was able to get out of this injury early on. Now I'm up to close grip pushdowns and dips.

 

[fortunatesun]

I was considering seated half preses from the top of my head out of the rack. I've done these in the past and it seems I'd be able to load up on the poundages while limiting the pain in my pec.

Or maybe CG floor press w/ dbs. Probably hit or miss in terms of pain but could get you a few heavy sets.

 

[ledhead]

Do tri's and bi's together, and do tri's first.Maybe that will help your plight.. When doing larger body-parts with smaller one's you tend to put more emphasis on the larger one
and then smaller one get's neglected..

 

[SouthernLord]

Do tri's and bi's together, and do tri's first.Maybe that will help your plight.. When doing larger body-parts with smaller one's you tend to put more emphasis on the larger one
and then smaller one get's neglected..

I've thought of this. My split is kinda jacked up and my work schedule is fucked, so time is precious.

Current split is....

Chest/rear delts/bis
Quads/calves
off
shoulders/tris
off
back/hams
off

I've enjoyed paring chest and shoulders in the past, but since my chest work is limited I'm not sure. Plus it hurts and I think that would fuck my shoulder work up if I paired the two.

Probably going to switch it up.

Shoulders/Tris
Quads/calves
off
Chest/rear delts/bis
off
Back/hams

Monday when I hit shoulders and tris it will probably look like this....

Standing BB press
Half press from the rack
DB laterals
One Arm Cable laterals
Db Floor extensions/floor press super set
Overhead rope extension
Reverse grip pull downs

The seated half press will work the fuck out of my shoulders and tris. I'm thinking this will not bother my chest much. I would normally hit dips or CGBP second on shoulder day.

I train rear delts after chest. Usually single arm rear cable flys or single arm bent over db raises supersetted with face pulls or reverse pec dec.

 

[SouthernLord]

Btw,,,, This was my last chest workout lol

One and a half BB presses with slow controlled negs 135x8 for three sets supersetted with 25 pound DB flys for 12-15 reps

Flat DB presses with the 50's three mini sets rest paused for 40 reps

four sets of cable flyes


Fucking lame haha

I had a stupid fucking pump and I didn't hurt, but obviously I'm not moving any weights here. To me big weight = big growth. It's a mindfuck for sure. But even a warm up set of 225x8 on the flat bench kills.

I was hitting the 120's for 8 on incline a few weeks ago. Our heaviest DBs are 125. I was so looking forward to smashing those fuckers too.

The funny thing about this injury is there was no warning signs or any indications of an injury at all. I just walked into the gym to train chest one day and it hurt. Baffles my fucking mind.

 

[OMEGA]

You need to come to the Dark Side

which is "OMEGA project Training"

 

[ledhead]

Yeah! not being disrespectful or anything but you have the heavy weight syndrome.. That's where you get injured! my philosophy is this if you can't do the weight for less then 10 reps and being able to control every rep your training incorrect,bulking or cutting.I been training for 20 some odd years and the best gains I made was with moderate weight and moderate to high reps controlling the weight. I used to train heavy all I ever did was get injured, and have minimal gains. Now if you can push heavy weight at high reps then God bless you...

 

[the_alcatraz]

heavy bench and heavy military press / behind-the-neck press with build huge triceps....

 

[SouthernLord]

heavy bench and heavy military press / behind-the-neck press with build huge triceps....

I can't bench heavy negroid. pec injury......




I hit the shoulders and tris hard today. Working them first in the week made a difference.


Standing strict press 175x8 drop set 135x12. Used some legs on the 135

Seated rack press from top of head. 225x3x3 as a cluster set. These smoked my tris. I should be able to move up in weight on these fast. Cool exercise.

Single arm DB lateral raises 4 sets slow and controlled.

Single arm cable laterals triple drop set

Shoulders were smoked at this point.

Rolling DB extensions 50 pound db's for 24 reps rest paused. Tris were screaming after this

Seated french press 60,70,80x12

Rope pressdowns triple drop set

I'm smoked and still pumped. No pain what so ever either. Last week the Db extensions and pushdowns bothered my pec. Hopefully I can move a little more weight when I hit chest on Thursday.

 

[the_alcatraz]

Good workout bro..how'd your tear the pec? damn...

 

[SouthernLord]

It's not a tear, or at least a serious one.....

One day I trained chest and it was sore. Felt like I trained chest the day before. Ever since then it's hurt to press. Kinda odd.

 

[the_alcatraz]

It's not a tear, or at least a serious one.....

One day I trained chest and it was sore. Felt like I trained chest the day before. Ever since then it's hurt to press. Kinda odd.

did you see a doc?

maybe go to a chiro for some therapy...worked for my sholder and my tendinitis in my wrist

 

[RottenWillow]

It's not a tear, or at least a serious one.....

One day I trained chest and it was sore. Felt like I trained chest the day before. Ever since then it's hurt to press. Kinda odd.

SL, if you can afford it a FAR infrared heating pad is a fantastic investment. Penetrates up to 1.5" into the tissue, whereas conventional heating pads penetrate maybe 2mm at best. The latter just roast your epidermis. IME my FAR infrared pads have hugely accelerated the healing of various muscles strains over the few years I've had them.

 

[SouthernLord]

I'll look into that. I have a cheapo hearing pad that's never used.

I've been doing Joe Defranco's upper body warm up daily along with some diesel crew shoulder mobility exercises. Even though I can train shoulders close to full blast I'm thinking since it hurts at the tie in that my shoulder is part of the problem.

 

[Strongbow]

Did you hurt your pec minor bro, cause I know all about that shit?

 

[SouthernLord]

It could be. I've felt pretty good though the past few days. I'm gonna hit some light chest today and test my pec.

 

[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.

 

[OMEGA]

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)

so true

 

[ExtraMile]

Weighted Dips have worked well for me in the past in terms of tricep size and strength.

But using bad form on dips has given me a shoulder injury in the past.

 

[the_alcatraz]

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.

LOL @ kickbacks

 

[Strongbow]

LOL @ kickbacks

Lolz he meant cable kickbacks bro.

 

[ExtraMile]

Lolz he meant cable kickbacks bro.

with the pink dumbells?

 

[the_alcatraz]

no seriously, lol @ kickbacks...my wife does those...not for me

 

[AAP]

Muscles are stimulating through contraction. When done correctly kickbacks provide a much stronger contraction than nearly every other exercise you can do.

 

[Strongbow]

Muscles are stimulating through contraction. When done correctly kickbacks provide a much stronger contraction than nearly every other exercise you can do.

Do fucking what?

 

[AAP]

Do fucking what?

Add size to your arms for one thing. Which you don't seem to know about.

*knock knock*

AAP - Who's There?

*14 inch arms*

AAP - 14 inches? Oh hang on.... STROMGMO!!!! Someone at the door for you.