DC training for elbow safety

[RockShawn]

Ok, take no offense, but I'm really only gonna take the advice on one particular person on this issue, but I wanted to ask it in open forum so other people might get the knowledge they need. Anabolic has been helping me through my first blast of DC training and I've gained a little over 20 lbs in my first 8 week blast. Mind you I was coming off a show in August so my body was thirsty as well and I've gone from around 4% bf on stage to 12% this morning at 248lbs empty weight.

On to the question: what tricep exercises are DC approved and promote elbow safety?

Through my first blast, my elbows are what hurt the worst. I had chosen incline skull crushers, smith close grip and smith reverse grip for my 3 exercises.

I'm changing a few exercises and starting a 10 week blast next week. Goal is 10-12 solid pounds - gonna keep the diet tight this time and do my cardio.

[Anabolic5150]

Thanks Bro for the props, means a lot. Elbows are tricky, I'll say that exercises you should do for triceps should be ones that first don't cause pain and second you can progress on. You need to handle heavy weights but not at the risk of injury. Google Skip extensions, its one of my favorites. If you can't find it I will post a link later when home. Just find exercises that fit and work for you. Of course close grips and reverse grips are great mass builders and include those if you can but if they cause pain, drop them. Just my thoughts there, hit me here with any questions.

[guns01]

Re: DC training for elbow safety

not offering any advice here but from working with people and being around for a minute i would say that the skullies are probably what is causing the elbow issues. they are horrible on the elbows for most people. i dont know if anabolic would throw the suggestion out there but i have found that i and alot of other people tolerate db skullies much better than with the bar. no idea why but they arent as brutal on the joints

[Anabolic5150]

not offering any advice here but from working with people and being around for a minute i would say that the skullies are probably what is causing the elbow issues. they are horrible on the elbows for most people. i dont know if anabolic would throw the suggestion out there but i have found that i and alot of other people tolerate db skullies much better than with the bar. no idea why but they arent as brutal on the joints

Great point guns, dumbbells allow you to alter the plane of travel to avoid pain. Barbell skulls wreak havoc on my elbows but dumbbells work just fine.

[RockShawn]

I've actually been doing the crushers with a EZ curl bar set up so I can sort or get into that plane, but I see how DB would be better.

Are push downs good mass builders?

[BRUNDEL]

Re: DC training for elbow safety

I trained DC for a long time. Skulls hurt once you get some weight on em. Close grips hurt as well.
I got into weighted dips which worked. and push downs...but with push downs..instead of having the bar out in front of you...get on top if it almost like your dipping with your hands together.
This isnt a perfect picture but it gives you the gist. Notice how Kevin is leaning forward and the cable is past his forehead. This makes it so you can use a ton more weight and gives a stronger contraction.
Not sure how anabolic feels about this. Ultimately Id take his advice regarding DC so ....

img-168061015.jpg

[Anabolic5150]

Pushdowns the way Brundel described doing them are good and I have used them in blasts. The problem is using to much upper body to push the weight and not just the triceps. Take the body out, use just the triceps and they are a great mass builder, especially for the outer head.

[BRUNDEL]

Re: DC training for elbow safety

Prolly why my lateral head is lacking.
I started shooting my HRT doses in my lateral head. Got some .5in slin pins. Smooth as butter.