Tricep exercises w/o bending elbow

[Cruncholi]

Dear Educated Crowd:

Does anyone know of a good tricep exercise that can be done without bending the arm at the elbow? The only thing I can think to do is an isometric hold at the top of the tricep kickback position. My elbow tendonitis bothers me most when doing any tricep exercise.

If anyone knows, it will be one of the E.C.!

Thanks.

Linda

 

[Francine]

hmmm tricky one! I don't know what type of equipment that you have access to:how about the
Tricep Rope Pressdown
Facing a high-cable pulley machine, stand with your feet hip-width apart and knees slightly bent.
Grasp the ends of the ropes attached to a high-cable pulley, palms facing each other. Hold elbows close to body at waist level.
Without altering elbow position, press your arms down until hands drift apart and palms face behind you.
Return to starting position and repeat.
I'm going over in my head all kinds of tricep workouts likeullover-and-Presses
Reverse-Grip Bench Presses
Dips between Benches
One-Arm Dumbbell Triceps Extensions
Two-Dumbbell Triceps Extensions
Power Pushdowns
Reverse Pulley Pushdowns
One-Arm Pulley Pushdowns
Incline Cable Triceps Extensions
High-Pulley, Long-Cable Triceps Extensions
Kneeling High-Pulley, Long-Cable Triceps Extensions
One-Arm, High-Pulley, Long-Cable Triceps Extensions
Barbell Triceps Kickbacks
Dumbbell Triceps Kickbacks
One-Arm Cable Triceps Kickbacks and the rope press down is the best I could come up with that won't put too much strain on you!hmmm!The last and probably easiest way to go would be a quick combo of an alternating bicep curl with a tricep extension on the down motion working both sides evenly at a faster pace to work the tri but it won't be a full range of movement and be less stressful! hope this helped!Your friend in fitness~~Francine

 

[naughtoj]

Dumbell Pullovers. The ones where you lay on your back on the step and bring a heavy weight over and behind your head and then pull it up over your head to about mid chest level. The Firm says this works triceps and pecs. It keeps em' constantly contracted without bending at the elbow. Yeah, that's kind of a critical motion when it comes to triceps!!!!

 

[DebbieH]

Yes!

I agree with the dumbbell pullovers. Cathe does that move in the S&H Series for the upper back, but if you really concentrate on your triceps while pulling that "heavy bucket out of the well", it hits the tris for me even more then the back. I also think of pulling upward with my elbows. Good Luck, Linda. Hope you can get some relief from that tendonitis soon. It sure has been giving you grief for some time now. :-(

Your-Friend-In-Fitness, DebbieH http://www.plaudersmilies.de/wavey.gif If You Get The Choice To Sit It Out Or Dance...I Hope You DANCE!!!

 

[Cruncholi]

RE: Yes!

Thanks for the suggestions! I will try the pullover with a dumbbell and the isometric hold. I do not have access to a gym for the cable pull-down described by Francine. Thanks again!
Linda

 

[Francine]

resistance training

Hi Linda! I just wanted to add a couple of suggestions!Do you have an elbow brace that you can use while working out to give you extra support or also try resistance training to keep the area flexible and toned without causing any further strenous harm!At Walmart I bought a resistance training kit that I use when I travel to stay toned on the go! You hook it up on the door and you can do a total body workout with it in 30 mins!It was $24.99 There are other training tools too available but this style of training is soo under rated and is very effective!It's also great when you need down time from certain injuries and still keep the body up to par! I hope you recover quickly---hugs to you!Your friend in fitness~~Francine

 

[Beets]

RE: resistance training

Another option for a tricep exercise without bending the elbow is doing shoulder extension exercises. To do this: Get into the same position as you would for a tricep kickback and extend the arm so you are in the top movement of the kickback. Now, instead of bending the elbow like you would in the down portion of the kickback, you would simply drop the whole extended arm down by your side and then lift it again. Think of it is a locked out tricep kickback. The downside is that you will only be working the long arm of the tricep muscle actively. The other two heads will be worked isometrically to keep the elbow straightened. The pullover suggestion is also a good one.

 

[kathryn]

The triceps muscle is responsible for three movements: 1) straightening your arm from a bent position (triceps kickbacks and most triceps exercises fit in here); 2) lifting your arm backward (you could get into a kickback position, then lift your arm straight behind you); and 3) turning your arm inward (or, if you are in the bent-over, arm-straight-behind-you, position, then you would turn your arm so your palm goes from facing intoward you to facing upward). You could combine a straight arm tricep lift with the twist.