You’re elbow hurts. You still ignore it
You know it. I know it. You know I know it.
Get over triceps tendonitis. Simple, not easy
What Are The Best Exercises To Treat Triceps Tendonitis?
To treat triceps tendonitis, you should focus on exercises that isolate the triceps tendon. A tendon is isolated the same way its connected muscle is. The way to treat triceps tendonitis is to load the tendon in a lengthened, shortened and isometric fashion. The exercises are as follows:
Single arm triceps pushdown
Single arm cable curl
Isometric wall push
Single Arm Triceps Pushdown For Triceps Tendonitis
I like these for time (3 sets of 45 seconds)
Enough weight so 45 seconds is difficult
Perform 3x a week
Single Arm Cable Curl
Also like these for time (3 sets of 45 seconds)
Enough weight so 45 seconds is difficult
3x a week
Isometric Wall Push
The triceps tendon loves isometrics
These should be done at 80% max effort per hold
In addition to bodyweight they can be done via a pushdown by holding at the bottom of the
motion
10 reps of 10 second holds twice a day separated by 6 hours
Also performed 3x a week
It really is that simple to treat triceps tendonitis. You’re also gonna need to adjust your training protocol in the short term because that’s the reason you’re here in the first place.
Load the tendon multiple times a week and the issue should resolve somewhat quickly (1-2 weeks) is typical.
The key here is not to jump back to 100% volume in the gym right after. Unless you like elbow pain. In that case, we’ll be here.