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.
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.
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.
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.
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.
My Training Log
You want science and studies? **** you. I've got scars and blood and vomit. - Jim Wendler
rolling dumbell ext
R.McCRAY The General Of The GUERRILLAPRESS ARMY
Clsoe grip board presses should help and not bother your shoulders as much as full ROM benching.
thanks guys...I appreciate it and will give it a try.
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.
I rotate paused close grip presses with no board, 2, and 3 boards. I also do weighted dips.
regular benching with bands? what about triceps pushdowns? dips (if they're not too rough on your shoulders) and overhead triceps (barbell extensions) maybe.
Stats: Bodyweight : Current= 150 lbs, Height = 5ft11.5
Bench Press:160 lbs/Squat:225 lbs,/Deadlift:305/Total:675lbs/
Not strong yet, but getting there.
do rolling kettlebell exts with a band feels great
boards, reverse band bench press, dips with weights, skullcrushers, close grip bp, etc.
"BIG WILLIE" J.T. HALL
611 MISS ATTEMPT AT THE 2008 BP NATIONALS
562lb DRUG-FREE COMPETITION BENCH PRESS
491 COMPETITION UNEQUIPPED BENCH PRESS
2008 & 2009 NASA PRO BENCH PRESS CHAMPION
#1 DRUG-FREE BENCH PRESSER IN KY