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Thread: Tricep exercises for bad elbows

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    yeahbuddy289's Avatar
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    Tricep exercises for bad elbows

    My elbows are pretty messed up and cant handle much as far as tricep exercises. They seem to be able to tolerate close grip benching, dips, and skull crushers. Anyone have any tips or exercises? I have bursitis and unlnar nerve problems in both of my elbows from going to heavy doing overhead dumbbell tricep extensions a few years ago and I have had a hard time training tris without being in some serious pain.

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    I think the close grip is the bread and butter of tricep development due to the fact that they hit all three heads and they can be done full range or as board presses. That being said finding some accessory work is still pretty easy. I try to do something overhead, standing and lying down. Strict form nose breakers can lead to elbow problems so adjusting where the bar comes down (I let it past the top of my head) will be less strict but allow you to still perform the exercise.

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    ^ I realized that too.. when I do skull crushers and let the bar come down past the top of my head I feel less of a strain on my elbows. I actually just tried that for the first time last week... I believe it was Marcus who suggested that in another thread. My triceps dont even get sore from close grip bench or skull crushers though and if I work them too hard or too heavy the pain I get in my elbows is almost debilitating and I have to take a week or more off of training just to make the pain subside.

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    Get some neoprene for your elbows to keep them heated up. I recently went with Ptex from Dicks Sporting Goods for my knee sleeves and like them a lot. Good price too. I believe Almostgone got some as well and likes them.

    PTEX Fitted Elbow Sleeve | DICK'S Sporting Goods

    Consider trying your skull crushers with dumbells. Try some old school dumbell kick-backs as well.
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    DMSO helps me sometimes.
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    Quote Originally Posted by Buster Brown View Post
    DMSO helps me sometimes.
    I need to start using DMSO on my shoulders again. I just found my bottle the other day.
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    Quote Originally Posted by kelkel View Post
    Get some neoprene for your elbows to keep them heated up. I recently went with Ptex from Dicks Sporting Goods for my knee sleeves and like them a lot. Good price too. I believe Almostgone got some as well and likes them.

    PTEX Fitted Elbow Sleeve | DICK'S Sporting Goods

    Consider trying your skull crushers with dumbells. Try some old school dumbell kick-backs as well.
    Definitely agree with the neoprene sleeves, kickbacks, and the d'bell skullcrushers. The wife and I both have the Ptex knee sleeves and I also have Rehbands. Dollar for dollar, the Ptex are hard to beat.
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    Also, I bought some DMSO/aloe gel that Kel mentioned in the past. It usually dulls the pain enough that I can get on with whatever I'm doing.
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    Quote Originally Posted by almostgone View Post
    Also, I bought some DMSO/aloe gel that Kel mentioned in the past. It usually dulls the pain enough that I can get on with whatever I'm doing.
    Ive used both. The straight DMSO sometimes itches/burns a little.

    Anyone considering using DMSO who do not have experience please read how to use it properly online. It's easy to contaminate yourself with whatever happens to be on your hands or area you put it. Dont put any lotion, creams or heat rubs on 1st or immediately after. Make sure to wash your hand good and the area you are going to put it on. Either use a cotton swab or clean hands to rub a small amount in and a little goes a long ways.
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    When you guys do dumbbell skull crushers do you use one dumbbell for both hands or one for each hand?

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    Quote Originally Posted by yeahbuddy289
    When you guys do dumbbell skull crushers do you use one dumbbell for both hands or one for each hand?
    One in each hand is how I do them.

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    Ah, I tried that yesterday and it hurt worse than just using the ez curl bar. Im probably going to order those sleeves but will that actually help my elbows or just mask the pain?

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    Quote Originally Posted by yeahbuddy289
    Ah, I tried that yesterday and it hurt worse than just using the ez curl bar. Im probably going to order those sleeves but will that actually help my elbows or just mask the pain?
    Nose breakers aren't as integral to tricep development as close grip bench presses, JM presses or Paul dicks presses. These are the bread and butter exercises that I would focus on.

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    I usually do about 5 sets of close grip bench then finish with skull crushers... I get an ok pump but my triceps never get sore

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    Quote Originally Posted by yeahbuddy289
    I usually do about 5 sets of close grip bench then finish with skull crushers... I get an ok pump but my triceps never get sore
    Change it up. Try board presses or another variation. I started a thread on them awhile back, give it a read for some ideas. Think it's titled the close grip bench press.

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    Will do thank you! Do you think those elbow compression sleeves will help prevent me from doing more damage to my elbows or will it just prevent the pain when doing the exercises?

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    I haven't used them so I can't comment. I see a lot of guys use them and they like them.

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    Give tricep rollbacks a try. They may or may not work for you depending on your injuries. Start with high reps and light weight and really pump in the blood. Search tricep rollbacks in YouTube. There's several variations so maybe one will work.
    Last edited by [email protected]; 04-24-2015 at 05:23 AM.

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    I youtubed tricep roll backs and it seems like everyone is doing them different. Can you link me to a video showing the way you recommend doing them?

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    I go very bad elbows it blows

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    Quote Originally Posted by yeahbuddy289 View Post
    I youtubed tricep roll backs and it seems like everyone is doing them different. Can you link me to a video showing the way you recommend doing them?
    I was looking on the elitefts dot com site but I couldn't find the link I wanted. Here's one that is basically the same exercise except it shows being done on the floor rather than on a bench.

    http://m.youtube.com/watch?v=fnUuvSawvwc

    Take a look at the elitefts site as they have some different movements that you should be able to find one that will allow you to work your tris with minimum pain.
    Best of luck man.

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