working chest and tri's and without killing the Tri insertion

[burnthiscorpse]

kind of part two to my other post.
my tricep insertion tendons suck. YES i am trying to make them better. but i'm trying to gain info too so when i get back into the full swing i can be as careful as possible.
for chest its dumbells only, never barbells. but pressing motions can still aggravate it. so what angles are the least stressful on the elbows? normally i would do low incline. i used to love decline. hate flat. What do you guys say is the least stressful angle? I plan on pre exhausting with flies on chest days. or are there some other good chest excersises that i'm not thinking of? the new Gym i will be going to has alot of hammer strength i'm told also. would that be a better option?

As far as tris, the "dip" motion is definatley way less stressful on the shitty spots than anything overhead. but what would be the best elbow position? in or more outward?
and for press downs what would be the best attatchment to use for hand position to not cause issues ?

coming up is going to be very light for a month or two while i try to let some of the healing methods i am going to try work. but i want to be as safe in regards to that area as i can. I posted this before about tri's but i totally forgot about chest.

 

[Big_BK]

Elbows out should help some, give it a try and let us know. Keep getting the therapy because you dont wanna end up with limited ROM some day. Sorry for the assumptions in your other thread, the more info you give the better i can help. Let me know if you need help with anything else and how flaring the elbows out works.

 

[burnthiscorpse]

Elbows out should help some, give it a try and let us know. Keep getting the therapy because you dont wanna end up with limited ROM some day. Sorry for the assumptions in your other thread, the more info you give the better i can help. Let me know if you need help with anything else and how flaring the elbows out works.

Dont worry about it bro.
hopefully all the fish oil, vitamin c, glucosamine, Zyflamend, Cissus, accupressure will work. if it doesnt, hopefully in the fall I will able to afford prolotherapy. I wont be doing much till next week. I will update though.

 

[burnthiscorpse]

BTW, any suggestions on movements, form changes ect, for chest?

 

[burnthiscorpse]

bump
anyone?
How about close/reverse grip bench for tri's? never done them.
also what would be the best thing to use on press downs? V bar, straight? or would single arm press downs be less stress causing?

for chest, what angle to you find least severe on tri's?

 

[PWR]

bump
anyone?
How about close/reverse grip bench for tri's? never done them.
also what would be the best thing to use on press downs? V bar, straight? or would single arm press downs be less stress causing?

for chest, what angle to you find least severe on tri's?

You will have to experiment and find out what works best for you. Know one will ultimately know but you.

 

[SaiBoT]

First of all you should do a decent warm-up to get your sinuvial fluid doing it's job protecting the joint, so "lose" a good 15 minutes losen up thoses elbows. Then most important than the exercises, which I really think it's a matter of personal choice at some extent, it's the way how you perform the reps specially the transition from the negative to the positive portion which should be undercontrol and the lockout... by locking out you are placing the stress that should be applied to the muscle directly on your joints, so no lockouts for you. Also don't limit yourself to a fixed ROM... Hammer strength machines nd most other machines which prefix a ROM suck big time for this has they place negative forces that are unnatural for your joints, cables are ok because they allow to "choose" a path and so are dumbells not so much barbells IMO, but also something you should care about it's to lift a weight that allows you 10-12 safe reps going for the pump instead of breaking PRs until you are cured.

Good luck.

 

[Big_BK]

Also your warm up stretches should be dynamic, and not static "hold and count to 10" stretches.

 

[burnthiscorpse]

Also your warm up stretches should be dynamic, and not static "hold and count to 10" stretches.

I always stretch before during and after. 10 seconds would be a minimum hold time on an average. I got through the first chest workout today in months. Strapped my tri insertions, used alot of stop pain 25-30 min before workout. Pre exhausted with machine flies 10x50lb, 10x80lb, 10x100lb, then lower incline dumbell presses. nothing special. Its been a long time so i went, 20's, 30's, 35's, 45's, 30's. then two more sets @ 100lb on machine fly to finish. the last few reps of the 45's i felt a little pressure on the back of my right elbow(its worse than the left). kind of like a thumb pressing a bit. But NOT pain and pulling like months ago. I got through all of it without really hitting my tris too(suprised). Overall I was pretty happy. I hit 30 min of cardio and Immediately drove home (10 min) and wrapped my Tri insertion with ice for 25 min (the ice pack died). I predict soreness for the next two days but not excruciating tendon pain as in the past. sunday is back, monday legs, and tuesday will be tri's/bi's. tuesday will be the day to really tell. cissus coming next week to go with my zyflamend so hopefully that will help alot.

 

[burnthiscorpse]

well i found out today that Dips are a big no no for me and my elbows. Press dows are ok. They have a cybex dip sim machine (not assisted dip/pull up) where I go that was great. I was able to use a good amount of weight, get a good pump in my tri's (not locking out) and avoid unwanted elbow/insertion stress. We shall see tomorrow and the next day how sore it gets from the two sets of self spotted dips it took me to realize that the dip motion targets the exact area i was trying to avoid.