Tricep injury

[ScruffMcBuff]

I believe I have strained the back part of my right tricep closest to my shoulder. The first week i could barely put my right hand behind my head as the pain was so sharp. I’m on my second week of no benching now and have been icing it twice a day. I had more weight than usual on flat bench and have this hard time with elbow drive as i’m coming down. i believe my elbows were flared out too much causing this strain. Any tips on recovery from this injury?

 

[Demondosage]

Time off, train light when going back to this exercise (I mean time off from tricep related lifts)
If it persists then get an MRI.

Also, go to a chiropractor and get some ultrasound done on the area

 

[ScruffMcBuff]

Time off, train light when going back to this exercise (I mean time off from tricep related lifts)
If it persists then get an MRI.

Also, go to a chiropractor and get some ultrasound done on the area

Appreciate the feedback. Should i bother stretching or would that be counter productive?

 

[LeoTC]

Fix your turkey wings or you're going to keep having the issue.

Work on pulling your elbows in with light weight or an empty bar. Get that and bar path down - record that shit is you need to(you do).

 

[Demondosage]

Appreciate the feedback. Should i bother stretching or would that be counter productive?

You're probably better leaving it alone for a week or two. You may also want to consider a different movement for chest. I haven't done a barbell bench in years and it hasn't hurt me a bit

 

[Test_Subject]

If it's just a strain, rest, naproxin and ice will fix you up.

Maybe some VERY light tricep pushdowns to get the blood flowing.

As others have said, it sounds like your bench form is off. Before you get back to it I'd start out light and fix your bar path / elbow position.

 

[ScruffMcBuff]

If it's just a strain, rest, naproxin and ice will fix you up.

Maybe some VERY light tricep pushdowns to get the blood flowing.

As others have said, it sounds like your bench form is off. Before you get back to it I'd start out light and fix your bar path / elbow position.

Appreciate it. Watching videos where they stress to keep the elbows tucked so ever since then it’s been throwing me off on how to come down with the elbows.

 

[LeoTC]

I'll add one more thing - don't rest, just recover.

Too many guys wind up with a strain or small tear and think it means sitting out. It doesn't and it'll extend your recovery time exponentially.

Grab a set of bands and keep the muscle moving. It's light accommodating resistance, just work based on feel. The more blood you push through the damaged tissue, the faster it's going to heal.

Never stopped training through torn pecs, rotator cuff, rhomboids, etc. Just adapted and programmed for active recovery. Only time you need to sit out is when you're dealing with a complete tear or rupture that requires surgery.

 

[ScruffMcBuff]

I'll add one more thing - don't rest, just recover.

Too many guys wind up with a strain or small tear and think it means sitting out. It doesn't and it'll extend your recovery time exponentially.

Grab a set of bands and keep the muscle moving. It's light accommodating resistance, just work based on feel. The more blood you push through the damaged tissue, the faster it's going to heal.

Never stopped training through torn pecs, rotator cuff, rhomboids, etc. Just adapted and programmed for active recovery. Only time you need to sit out is when you're dealing with a complete tear or rupture that requires surgery.

great info thanks i was debating on sitting out so that makes me feel better

 

[sk8rboy]

one thought process to keep your elbows tucked while benching that helped me was that on the way down, imagine that you are pulling the bar in the way you would do a row

 

[ickyrica]

Bend the bar, as they say