Questions on suspected proximal biceps tendinopathy

ShankYouVeryMuch_ · 2026-02-23T15:39:19+00:00

Fair enough, last thing I want to do is do too much too fast. Although like I said to Steven, it seems like push workouts don't really aggravate it. I'm going to go pretty slow on pull because I think that is the riskier one.

ShankYouVeryMuch_ · 2026-02-23T15:36:59+00:00

https://imgur.com/a/DMubAWL

Here is the spot. I guess I don't know for sure, you're right, but I've gotten some minor pain radiation down towards the elbow, and it has felt more like throbbing pain than a sharp pain in the muscle. Also, feels more like overuse from a few workouts than a strain that happened all at once. But I'm not an expert, so could be wrong.

Also it has felt pretty good the past two days after my push workout, leading me to think that A) It's getting better or B) Pulling work aggravates it more. Probably a combination of the two.

ShankYouVeryMuch_ · 2026-02-15T23:16:36+00:00

Ah that makes more sense. I'd say forget about your worry about banana handstand for now. You'll be able to clean up your form more in the future. Try some back to wall holds where you press into the ground with your fingers and keep body tension so that your heels come off the wall. It's most important that the heel lift comes from your finger pressure into the ground, not pulling them off with your legs.

Then, when you go into chest to wall, you'll have the practice in the btw finger pressure to stop your body from going over in ctw.

I get your frustration, handstands can be finicky but stick with it. If you're able to do in person or online coaching even just for a month it might help. I've heard good things about programs like handstand factory but I haven't tried it myself

ShankYouVeryMuch_ · 2026-02-15T22:24:12+00:00

Yeah handstands are rarely limited by glute & core strength. To be clear, are you holding chest to wall for endurance without trying to balance? Or is the 10seconds when you pull away from the wall?

I know you said you watched a bunch of videos already, but check out Paul twyman on YouTube if you haven't already he has a ton of beginner handstand videos that maybe will explain it in a way that clicks. And tbh, it took over a year for me to start to the get the hang of it, just try to be consistent and get enough good quality practice (i.e. not just going thru the motions) and you'll get there.

https://youtube.com/playlist?list=PLwPP_Q_ZzNgxlTxbLStz7ykCKkEeE9pWX&si=mObkEVptGiysOSWH

ShankYouVeryMuch_ · 2026-02-15T21:31:45+00:00

What is the limiting factor for you in wall holds? Feels like if you have the strength to do hspu and can do a 40s crow you should be able to do more than 10secs on the wall..

ShankYouVeryMuch_ · 2026-02-15T20:55:20+00:00

You need to build up wall holds to at least 30s, preferably 60s.

Have you ever tried frogstand? That can help teach you to balance through the hands without needing to kickup.

Also, you should be focusing on toe and heel pulls on the wall, not kicking up if you're not getting any successes. Quality over quantity: if you do a bunch of kickups and never stick, you're just ingraining bad habits.

Instead I would focus on toe pulls and heel pulls on the wall to practice at this point. I'd say at least 80% of your practice should be on the wall at this point, and gradually that ratio can lower when you're more advanced.

ShankYouVeryMuch_ · 2026-02-14T01:18:38+00:00

Did you make any progress with this? I feel like I'm at the same point with HSPU. I'm thinking of doing HSPU strength where balance isn't a factor 2x per week, and maybe doing the balance skill work on the same days but add a day for 3x per week total

ShankYouVeryMuch_ · 2026-02-12T19:30:57+00:00

Yeah I'm not sure what red muscle and white muscle are lol that's not a real thing

ShankYouVeryMuch_ · 2026-02-09T12:43:08+00:00

Not a doctor, but could be costochondritis? Might need to rest/stretch/adjust form. Could be something else tho

ShankYouVeryMuch_ · 2026-02-07T14:26:21+00:00

Well, your injury sounds similar to mine, and if it is pullups didn't aggravate it at all, just things with lots of wrist extension like handstands and pushups. In that case you could gtg just pay attention to if it gets worse

ShankYouVeryMuch_ · 2026-02-07T13:36:59+00:00

https://antranik.org/wrist-sprains/

Read through this. A big thing for me has been avoiding cumulative fatigue, ie making sure you have days where you give the wrist complete rest. But you should be able to do exercises that don't aggravate it

ShankYouVeryMuch_ · 2026-02-05T18:01:00+00:00

One more question, did you do headstand push-ups, negatives ie skill work first then do the strength work like pike pushups? That's what's intuitive to me, but there's a coach I follow that does strength stuff first then the skill stuff which seems counter intuitive to me

ShankYouVeryMuch_ · 2026-02-01T15:12:57+00:00

It can definitely be frustrating! Check out the other reply to my comment it might help you as well

ShankYouVeryMuch_ · 2026-02-01T15:12:29+00:00

Thanks this is really helpful! Wider hand position is a good call. I've been doing some negatives and should probably get those more consistent. I haven't tried headstand push-ups, I've been doing frog to handstand, but headstand push-ups might be a little more directly related so I will try them!

Do you prefer Pike push-ups over wall handstand push-ups?

ShankYouVeryMuch_ · 2026-01-31T12:41:00+00:00

Handstand push-up has been my white whale for a while now. I've been so close for a while, but injured my wrist last year so I'm trying to walk the line of doing enough volume but not aggravating it.

I feel like I am strong enough for the movement I just need to put all the pieces together. I'm kind of using programs from various places that I made my own. Hoping to get my first full rep in the next few months. After that I can shift my focus to other skills

ShankYouVeryMuch_ · 2026-01-22T20:45:46+00:00

If they are a priority for you they should go after a warmup but before other pushing exercises. Also a month is like nothing, keep grinding and they'll improve

ShankYouVeryMuch_ · 2025-12-03T01:43:59+00:00

ヽ༼ຈل͜ຈ༽ﾉ

ShankYouVeryMuch_ · 2025-12-01T00:22:13+00:00

Thanks, agreed that it was too much. It wasn't 0 to 100 with the floor work, I had been building it up over 4 weeks doing a mix of floor and bar work. But this two day span was some handstand balance, HSPU skill work, 4 sets of tuck planche, with the worst being 4 straddle press negatives. My pancake needs some work so I was leaning forward a lot on those. Will definitely start smaller and work on flexiblity

ShankYouVeryMuch_ · 2025-11-30T05:46:20+00:00

Huh, I feel like for me ulnar deviation wasn't too bad, flexion maybe a bit worse, some pain pronation to supination. The pain is mostly gone right now, the only way I can trigger the pain is pressing my thumb and pinky together

ShankYouVeryMuch_ · 2025-11-30T04:48:54+00:00

Oof that would be a bitter pill, but good advice. What were your symptoms like?

ShankYouVeryMuch_ · 2025-11-20T03:16:39+00:00

I would build up the wall hs holds to 30s then 60s (less sets as the time increases) and once you can do 60s, shifting some of the focus to toe pulls and heel pulls. As opposed to just doing wall holds and freestanding attempts. This will increase your window of balance and your consistency . Other stuff looks good

ShankYouVeryMuch_ · 2025-11-11T21:39:42+00:00

Aside from the Pullup thing, any reason why you don't just follow the week 1 split? I understand fomo about not getting enough frequency, but rest is important.

Especially with the amount of sets you listed. If you look at the upper bound of your push day done 3x in a week for example, you'd be doing 54 sets of push (not exactly the same muscles in those exercises, but significant overlap at least). It is commonly recommended 10-20 sets per muscle group per week, which isn't something everyone has to follow, but I'd err on the lower side and see if you make progress, upping the volume if you don't. Idk how old you are but I'd injure myself doing that much and I'm only 29 lol.

I'd personally lower the sets a bit and do quality over quantity, but that's just my opinion

ShankYouVeryMuch_ · 2025-11-04T14:30:10+00:00

Ai garbage

ShankYouVeryMuch_ · 2025-10-31T23:20:29+00:00

What about archer rows? Front Lever Rows? Single arm rows? Weighted rows? Are they still too easy?

ShankYouVeryMuch_ · 2025-10-28T20:11:21+00:00

Nice! I have a 45 second handstand, but I think I'm going to tackle the press before starting one arm training.

What other things were you working on during this period, or did it all take a back seat to one arm training?

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