If you work out you either have triceps tendonitis or you’ve had it. This can be an incredibly frustrating condition to train through/around. I’ll show you how to fix this issue very simply below. This is a somewhat common injury relative to the biceps but still troublesome (source)
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. Load the tendon multiple times a week and the issue should resolve somewhat quickly (1-2) is typical.
The biceps and triceps have a synergistic relationship. To learn how to address a biceps tendon issue, click here.