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I'm now using 150lb DBs for Flat DB Bench Press (due to God's blessing†), but an impediment to my progress has emerged. Allow me to elucidate:
Repping 210lb DBs for DBFBP is a top priority. However, progressively going heavier in DBFBP is not the issue. The problem is forcing my triceps to continuously become stronger. I'm not stupid; I know progressive overload is all that's needed.
Pain has necessitated an end to my Lying FB DB Extension usage (55-60lb DBs). LFBDBE is the best exercise for making my triceps stronger and for advancing my DBFBP numbers. I've had bursitis in both elbows, but only my right elbow is pain-ridden. The pain is inside the circle (zoom in on the elbow):
Last week, I switched to cables. I did Overhead Extensions (bar), One-Arm Pushdowns, OA Pushdowns (Reverse Grip), and OA Overhead Extensions. I used heavy weight (3-5 reps) and a final burn-out set (12 reps) just like I did with DBFBE, and I consider the trial a success. You can see the long head gets the most focus. My method has allowed me to increase my DBFBP by 10lbs every 4-7 weeks.
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Do you think I'm missing any variables that will continue the progress of my triceps' strength? What do you think I should do/need for mitigating/preventing my elbow pain? Do you believe I am missing out on any exercise(s) that will send me to my goal? Do you think I should have a week of rest at some point? Feel free to add any other opinions.
Thanks in advance.
† I prayed to be given the strength to rep 210s, and I would give God all the credit for every PR and reaching the end, if He is willing.
Repping 210lb DBs for DBFBP is a top priority. However, progressively going heavier in DBFBP is not the issue. The problem is forcing my triceps to continuously become stronger. I'm not stupid; I know progressive overload is all that's needed.
Pain has necessitated an end to my Lying FB DB Extension usage (55-60lb DBs). LFBDBE is the best exercise for making my triceps stronger and for advancing my DBFBP numbers. I've had bursitis in both elbows, but only my right elbow is pain-ridden. The pain is inside the circle (zoom in on the elbow):
Last week, I switched to cables. I did Overhead Extensions (bar), One-Arm Pushdowns, OA Pushdowns (Reverse Grip), and OA Overhead Extensions. I used heavy weight (3-5 reps) and a final burn-out set (12 reps) just like I did with DBFBE, and I consider the trial a success. You can see the long head gets the most focus. My method has allowed me to increase my DBFBP by 10lbs every 4-7 weeks.
---------------------------------------------------
Do you think I'm missing any variables that will continue the progress of my triceps' strength? What do you think I should do/need for mitigating/preventing my elbow pain? Do you believe I am missing out on any exercise(s) that will send me to my goal? Do you think I should have a week of rest at some point? Feel free to add any other opinions.
Thanks in advance.
† I prayed to be given the strength to rep 210s, and I would give God all the credit for every PR and reaching the end, if He is willing.
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