Triceps Excercise.

[Tom Bebb]

I'm having real problems with my wrists at the minute and they are stopping me doing close grips effectively and heavy... So any suggestions to what could be my ''meat and potatoes'' tricep excercise as an assistance to overheads and log press? Thanx...

[srojv]

You could take a slightly wider grip, your hands don't have to be right together. If you have a log you can do presses ie. incline or flat if not you could use d.b close together. Or use a straight bar standing over head bring behind head and extend, like a standing skull crusher.

[DaneGarreau]

Try doing some board presses, floor presses, bench with heavy bands.

[Kÿle Vezeau]

Spinner Press (45° incline Reverse grip) with an easy curl bar is quite easy on the wrist and it is among the safest tricep exercises to go heavy on. It can be quite brutal on the wrists with a regular bar.

[Tom Bebb]

I do take a fairly wide grip for 'close grips' lol

[AaRoNSnider]

Try doing some board presses, floor presses, bench with heavy bands.

I'd try those things.They shouldnt put your wrists in an odd position like extensions and close grips sometimes can.You might try tate presses too.Those never seem to stress my wrists very much

[Callie Marunde]

Why do you do close grip?? could you do something else instead??? Sometimes wrists take a beating, so i think you should rest, or keep applying the stimulus so that you adapt... really there is no best answer to your question.. how much pain are you willing to deal with????

Callie

[Jesse Marunde]

when my wrists start hurting I switch to more bodybuilder type exercises. more reps with lighter weight. feel the burn baby! as soon as they start feeling better it's back to the heavy pressing...

Jesse

[ClayEdgin]

When I do a lot of heavy pressing my wrists hurt too. As cheesy as it sounds, I put 45lbs on my push press in like 5 weeks by doing some medium-heavy presses followed by 3 sets of 15 reps with the reverse bench, then doing the max weight on the cable pushdowns for as many reps as possible in 3 sets. Went from 255-300 real quick after being stuck at 255 for 9 months. And it didn't kill my wrists, which is what I was after.

[Mike Westerling]

Dumbell flat bench with elbows tucked in tight at your sides with a hammer grip. Keeping your little finger side of your hand against the weight plates so the bells are kind of angled toward the thumb side. Just touch the thumb side plates to your shoulders and drive it up. Kind of like a very slight extension added into the press. I learned these from Phil Hernon, a pro bodybuilder from the late 80's early 90's. You can go really heavy on these after some practice and they shouldn't hurt your wrists at all. I've done 140's for 10 when I was doing them all the time and they really helped my bench. After writing this (I forgot all about them for a while) I think I'll start doing them again as I bet they'd be great for the log.

[Eric Johnson]

Dumbell flat bench with elbows tucked in tight at your sides with a hammer grip. Keeping your little finger side of your hand against the weight plates so the bells are kind of angled toward the thumb side. Just touch the thumb side plates to your shoulders and drive it up. Kind of like a very slight extension added into the press. I learned these from Phil Hernon, a pro bodybuilder from the late 80's early 90's. You can go really heavy on these after some practice and they shouldn't hurt your wrists at all. I've done 140's for 10 when I was doing them all the time and they really helped my bench. After writing this (I forgot all about them for a while) I think I'll start doing them again as I bet they'd be great for the log.

I do something similar only standing, for help with the log press. I don't have a log to train with so I do dumbell presses with my palms facing each other and keep the dumbells out in front of me to simulate the diameter of the log.

I think I will give your flat bench technique a try, I like close grip bench but it is hell on my wrist.

[Mike Westerling]

I do something similar only standing, for help with the log press. I don't have a log to train with so I do dumbell presses with my palms facing each other and keep the dumbells out in front of me to simulate the diameter of the log.

I think I will give your flat bench technique a try, I like close grip bench but it is hell on my wrist.

It's a little strange at first but if you try and let the thumb side of the bells kind of hang back a little it really hits the tri's.

I hope your wrist feels better.

[Mac Smith]

I agree with Callie. Being the hard headed muscle heads we are we tend to push ourselves to the limit w/o regards to our bodies. Sometimes you have to have the mental toughness to walk away from the weights for a little while and allow you body to heal. You might be doing you body a great disservice by not taking time off. I might be more counterproductive if you are injured and still trying to push yourself through the pain. Sometimes you have to listen to you body! Good luck!

[Tom Bebb]

i dont think its bad enough to stop all together but if i do go heavy it aggrevates my traing quite abit. think im going to go with the light bb stuff for a few weeks, see how it goes. thanx guys :)

[Eric Johnson]

i dont think its bad enough to stop all together but if i do go heavy it aggrevates my traing quite abit. think im going to go with the light bb stuff for a few weeks, see how it goes. thanx guys :)

Tom, it sounds like you have a similar problem as I do, except mine is my right wrist only. It will hurt for a week and then be fine for a month or two and then hurt for a couple of days to a week, etc... What I do is when it is hurting, be sure to warm up light on excercises that hurt my wrist and then when I go heavy use a wrap. If I do that at the begining of wrist pain it usually only lasts a day or so.

Good luck.

[Tom Bebb]

Tom, it sounds like you have a similar problem as I do, except mine is my right wrist only. It will hurt for a week and then be fine for a month or two and then hurt for a couple of days to a week, etc... What I do is when it is hurting, be sure to warm up light on excercises that hurt my wrist and then when I go heavy use a wrap. If I do that at the begining of wrist pain it usually only lasts a day or so.

Good luck.
Yeh, sure thing eric. It started 6 months ago or so, it came about from doing heavy bb curls on a an oly bar, bad. Its just my left wrist, i dnt want it to devolop into a weak point on my body... :confused:

[Chris B]

You could take a slightly wider grip, your hands don't have to be right together. If you have a log you can do presses ie. incline or flat if not you could use d.b close together. Or use a straight bar standing over head bring behind head and extend, like a standing skull crusher.


Agreed I can see how having a very close grip could get to your wrists... Go for it wider :cool: