Which tricep & bicep exercises puts less strain on your tricep tendons?

[johnjuanb1]

Dumbbell kick backs are one I do with no strain on the tendons. Pretty much everything else hurts.

 

[headtrainer]

I'd probably approach it from the standpoint of proximal distance from shoulder to elbow. Starting with movements that are in the shortened position(shoulder extended) and moving toward lengthened(overhead).
Additionally, if your shoulder external rotation is inhibited then you'd want to stay away from any kind lying barbell extension or any movement that requires effort to rotate elbows towards the body. Essentially, making sure the carrying angle is as close to a straight line from muscle to whatever you're moving.

My right shoulder internal rotation is definitely inhibited.

 

[headtrainer]

Triceps pain used to prevent me from all direct triceps training.

I discovered a healing technique from the Westside literature.

Basically get a mini band and do sets of 50 to 70 extensions (4 to 6 sets). As they describe it, you're trying to fatigue the muscle without damaging it, which thus gets a flood of blood into the tendon. Use all angles.

Well, been doing this regularly, and now I can hit skill crushers, JM presses, dirty 30s, close grips etc and the elbow pain is 85% gone. Quite amazing.

Maybe the extra blood flow from the high rep band work is helping your tendons heal. How often do you use the bands for triceps?

 

[headtrainer]

Worst tricep for me is skull crushers
Worst bicep for me is straight barbell curls or dumbell curls where the wrist is over rotating

Honestly Amy time either flair up it's generally from heavy chest training or heavy back training.
Barbell rows flair up bicep tendonitis nearly instantly

I’ve noticed this is a problem I have as well. Lat pull downs with a straight bar and the hammer chest press are the worst.

 

[fisther69]

I’ve only done rolling tricep extensions with dumbbells, JM press, and heavy close grip bench with bands for triceps for 6 months now..first time in years I don’t have tendinitis. I don’t know what exactly was getting me, but it’s not these 3 movements

 

[rippedyearround]

Maybe the extra blood flow from the high rep band work is helping your tendons heal. How often do you use the bands for triceps?

Usually 3 to 4 times per week.

Its a lot of reps

 

[heavyhitter]

I like cable tricep kick backs for working the long head without putting a lot stress on the tricep tendon. But I believe over head rope tricep extensions build more mass. Too bad they are hard on the elbows.

I prefer the crossbody style cable pressdowns like Kas is always demonstrating https://www.instagram.com/p/CaCpa1Dl_Bc/?utm_medium=copy_link

 

[heavyhitter]

I’ve only done rolling tricep extensions with dumbbells, JM press, and heavy close grip bench with bands for triceps for 6 months now..first time in years I don’t have tendinitis. I don’t know what exactly was getting me, but it’s not these 3 movements

Tricep roll ups are on of my favorite movements. No elbow pain unlike regular Dumbell skullcrushers. Also, putting the bench on an incline to to Dumbell skullcrushers relives the elbow pain also, and gives a hell of a stretch and pump

 

[headtrainer]

I had to take a week off because my right tricep tendon was aching. Couldn’t even use my right arm to take my shirt off! Last Friday I came back to the gym and tried the tricep exercise demonstrated in the video below. I recently found it one YouTube. This exercise smoked all 3 heads of my triceps and was much easier on my elbows than standard tricep push downs. Instead of doing over head rope extensions at the end of my workout like I usually do, I finished off with cable tricep kickbacks. My triceps are still sore and my elbow is already feeling better. Here’s the video showing my new favorite tricep exercise—