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cmirabile
11-29-2008, 11:11 AM
What are people doing for triceps these days? I have terrible tendonitis when I do skull crushers or lying triceps extensions....but I just love those things. They seem to help my bench the most. I train pretty much raw and have been thinking about competing again in some bench only raw meets. I'm "old" (43) and am trying to avoid the constant wearing on my joints that the skull crushers seem to eventually evoke every time I start using them again. Close grip bench presses tend to bother my shoulders when I go heavy (I've had both rotator cuffs operated on in the past). I have used floor presses or rack lockouts with some success in the past, but starting from the dead stop position eventually gives me strain in my shoulder girdle.

cmirabile
11-29-2008, 11:24 AM
what about bands and chains? I have seen people mention board presses, but I typically train alone at a local fitness club and there are not a lot of people around to assist...even getting a spotter is sometimes tough.

cmirabile
11-29-2008, 11:29 AM
I am hoping to get back up over a double bodyweight raw bench press officially again. In training my bests were 315# for 9 pauses, 350# for 5 reps, 365# for a triple, and 400# and 401# for a touch'n go single...all at around the 200# mark. I am currently weighing 178# and am doing 340# paused. I don't want to weigh over 181# again and am more comforatble at my current bodyweight. I'd even consider going down to 165#...maybe.

cmirabile
11-29-2008, 11:32 AM
The routine I currently use is based predominantly on three sets of three reps and then three singles. I'll typically work up to 300# for my triples and 340# for my singles. I'll pause sometimes the 3rd rep and sometimes all of the reps. If I feel good, I'll pause all of the reps and then do an extended pause on the final rep...maybe 3-5 seconds.



http://www.youtube.com/watch?v=G1RljG4iiOo

Pete22
11-29-2008, 11:34 AM
Throw some board presses into your rotation. Since you're a raw lifter, try some 2 and 3 board presses and see how they feel on the elbows. Not sure if you use any bands, but high-rep band pushdowns are really therapeutic for my elbows. Try icing your elbows too after every push/bench workout.

rmccray
11-29-2008, 12:02 PM
rolling dumbell ext

Brad08
11-29-2008, 12:45 PM
Clsoe grip board presses should help and not bother your shoulders as much as full ROM benching.

cmirabile
11-29-2008, 01:26 PM
thanks guys...I appreciate it and will give it a try.

Brian Hopper
11-29-2008, 02:54 PM
I love Close grip bench press with or with out boards, also some weighted dips but these might bother your elbows. I felt like these exercise helped me out alot.

MPB
11-29-2008, 04:18 PM
I rotate paused close grip presses with no board, 2, and 3 boards. I also do weighted dips.

AJ_H
11-29-2008, 04:30 PM
regular benching with bands? what about triceps pushdowns? dips (if they're not too rough on your shoulders) and overhead triceps (barbell extensions) maybe.

BIG AL
11-29-2008, 09:11 PM
do rolling kettlebell exts with a band feels great:omg:

Eric Downey
11-29-2008, 09:57 PM
What are people doing for triceps these days? I have terrible tendonitis when I do skull crushers or lying triceps extensions....but I just love those things. They seem to help my bench the most. I train pretty much raw and have been thinking about competing again in some bench only raw meets. I'm "old" (43) and am trying to avoid the constant wearing on my joints that the skull crushers seem to eventually evoke every time I start using them again. Close grip bench presses tend to bother my shoulders when I go heavy (I've had both rotator cuffs operated on in the past). I have used floor presses or rack lockouts with some success in the past, but starting from the dead stop position eventually gives me strain in my shoulder girdle.

IF THEY HURTSERIOUS DONT DO THEM. PERSONALLY I PREFER CLOSE GRIP BENCH AT DIFFERNT BRDS LEVELS AND DIPS. ALSO A MED GRIP INCLINE WILL HIT THE TRI'S PRETTY GOOD AS WELL

NASAKYCHAIRMAN
12-01-2008, 06:48 AM
boards, reverse band bench press, dips with weights, skullcrushers, close grip bp, etc.