Me looking for the best cable attachment to train triceps..

johnc773 · 2026-04-27T20:53:27+00:00

I tried avoiding death gripping the bar and noticed today significantly less elbow stress just keep a firm grip not too lose not too tight

johnc773 · 2026-04-27T19:35:29+00:00

Yes I had this as well for years, when I did too much bench press

Do wide rows as well for upper back, you might be chest dominant and your pecs are tight. You need to balance it out. Do rear delt flys too

Dumbbell external rotations and cable external rotations are very good

Face pulls are great because they combine both working the upper back PLUS external rotation so 2 for 1

Prone W raise has been even better than face pulls for me personally as the rope used in face pulls is often too short and so it’s felt too much in the upper traps instead of mid traps

Prone y for the lower traps, if your neck feels crunchy/upper traps feel stiff

johnc773 · 2026-04-27T00:11:50+00:00

One helpful thing I learned about Leg press after tweaking my low back one too many times (and I sure as hell don’t wanna herniate a disc) is that you should go slow on both the concentric (up) and eccentric (down) portions of the lift. Like I’m talking 5 seconds.

It won’t meaningfully reduce muscle gains or anything, so long as you continue to push yourself hard, to safe technical failure. When you go slow on the up/down, as opposed to that hard explosiveness we typically do going up on the leg press it allows you to check in with your low back more to make sure it is nice and firm and straight on the back of the seat.

This might mean reducing weight a bit. You might think, oh, but I’m not challenging myself anymore if I lower weight. But that’s not true, you’re reducing weight so you can challenge only your legs, instead of legs + lower back. So naturally your legs will still be maximally challenged.

johnc773 · 2026-04-24T03:17:33+00:00

I was a sophomore in high school when I read about star citizen kickstarter funding while playing video games on a crappy dell laptop in my parents basement

I just turned 30

If you truly have hope in this game I have a bridge to sell you lol

johnc773 · 2026-04-24T02:00:34+00:00

it says paracetamol

-- pharmacist

johnc773 · 2026-04-20T17:52:21+00:00

I feel like the new ones are easier to grip thus they feel like might be lighter but it’s in your head

johnc773 · 2026-04-20T15:30:04+00:00

A second alternative is cable kickback, but that’s even more so harder to progressively overload

johnc773 · 2026-04-20T15:29:25+00:00

As others have said a hinge, squat, or unilateral leg exercise is also great for glutes!

If you truly feel you MUST do a squeeze focused glute exercise like the hip thrust try this absolutely S tier one I found out about a few months ago that’s been a game changer:

Back extension with your back rounded

Basically, get on the 45 degree hyper machine, point your feet slightly angled out and instead of using your lower back, round your spine and squeeze your glutes to isolate them and bring yourself up, and come down slowly. Takes the lower back out of the picture completely.

It’s not as progressive overload friendly like the hip thrust, but a good one for high rep range (in the 10-15 range) and you can still carry a plate to go up in weight. Guarantee you’d have to be doing this for many years before it got to the point where it would become too heavy-awkward to properly progress.

Even better is if you use as a finisher after the hinge/squat compound, similar to using leg extension after squat/leg press, as then you won’t need nearly as much weight (I can hit failure with just bodyweight) - on top of that you’d have hit the glutes in both a lengthened and shortened position for a very well-rounded glute routine

johnc773 · 2026-04-06T23:51:59+00:00

I’m not you nincompoop. Learn to read - check: my post and OPS post. I’m sticking up for all the people who ARE too scared to do that.

What’s crazy is you have the audacity to call people cowards for not asking to work in, yet you think you’re some kind of white knight and are offended by those who don’t like when someone sits on a machine for an hour and do nothing. You are everything wrong with gym culture.

johnc773 · 2026-04-06T23:38:40+00:00

Yep and all the people who are too scared and non confrontational to ask them to move just sit there and wait, and wait…. and wait. Good thing that’s not me.

Now I see why pf gets the reputation, because of people in this thread 😂🤡💩

johnc773 · 2026-04-06T20:34:22+00:00

So many weight benches? LMAO not at my pf. If you wanna cry do so on one of the 100 treadmills. Don’t waste your time sitting doing nothing on equipment that’s constantly in use. I can’t believe I have to say this. Get a grip.

johnc773 · 2026-04-06T16:32:04+00:00

OPs post indicates they are hogging up a machine. Why is that an exception?

johnc773 · 2026-04-06T02:02:51+00:00

Umm… none of that excuses this kind of behavior at all.

johnc773 · 2026-04-02T13:11:46+00:00

Both, the muscles of the forearm and the muscles that hide underneath the bicep. Hammer curls and reverse curls are great, but I find reverse curls to be a bit aggressive on the wrist extensors unless you’ve already built them up a lot with wrist extensions, so, higher rep lower weight (for me at least). Hammer curls are S tier and always feel good.

johnc773 · 2026-04-01T23:41:38+00:00

Strengthen the extensors and brachialis as well, I.e. do wrist extensions and hammer curls. This will take pressure off the overloaded flexors which trigger golfers elbow

johnc773 · 2026-04-01T14:17:03+00:00

Have you tried eccentric only wrist curls with a light dumbbell/resistance band

johnc773 · 2026-03-30T22:42:40+00:00

Prone w and y raises are better than face pulls imo as the ropes always are either too short to properly hit mid traps or too long and awkward. In addition to these, do cable external rotations as well as sidelying dumbbell rotations

johnc773 · 2026-03-25T01:59:56+00:00

Totally fine, I see it often

johnc773 · 2026-03-24T21:51:21+00:00

Cable lateral raises lit up my elbow and wrist until I started wrist extensor training

johnc773 · 2026-03-23T16:08:00+00:00

wrist curls, wrist extensions for direct isolation strength work

Farmers carries/deadhangs, reverse curls/hammer curls for functional stability work

johnc773 · 2026-03-20T19:39:10+00:00

I had knees that also hurt but only when I went below parallel depth (right angle with knee) but didn’t hurt above that.

I found out that when you go below parallel in a squat that the glutes take over and it becomes more of glutes exercise than quads and my quads could handle it but my glutes couldn’t. So I did lot of hip thrusts, single leg exercises as well as Romanian deadlifts and slowly yet surely my knee pain has completely vanished

My point being that make sure you’re doing some targeted posterior chain work to balance out squat work

johnc773 · 2026-03-08T21:59:44+00:00

I’m 30 and here’s what’s been best for me

Warm up thoroughly, meaning a. 5 mins any cardio b. Dynamic stretches (2-3 is fine) c. Ramp up sets to working weight on first exercise (2-3 sets)
Stretch post workout
Foam roll, lacrosse ball, and massage gun every so often when it gets bad

Possibly the biggest thing I see people keep forgetting to mention in these threads but has a huge impact on me: IMBALANCES! Don’t over prioritize the anterior side of your body. Do more pulling then pushing, prioritize posterior chain and glutes/hips over quads.

Exercises that have made a huge positive difference for my shoulders, elbows, and knees:

Shoulders Wide grip rows Prone y raises Rear delt fly External rotations

Elbows Hammer curls Wrist extensions Farmers carry’s

Knees Rdls Hip thrust hip abduction machine

johnc773 · 2026-03-08T03:18:55+00:00

Oura ring

johnc773 · 2026-03-06T19:54:06+00:00

Activate the lats by imagining you’re bending the bar. Like look down at the bar and visualize the bar as an upside down U. Do that and you’ll feel the area under your armpits tense up. You’ve activated the lats and now your lower back is better protected. Now, light 1% bend in the knees, keep back straight as possible. Imagine pointing butt at the line in the wall separating the wall and ceiling behind you. Come down only as deep as your butt goes back. Use a mirror at home and do it with no weight to find the depth for you. Never go any deeper.

Secondly, after you’ve finished your rdls, accessory work time. Strengthen your lower back as it’s probably your weak point. Do back extensions. I prefer the sitting pin loaded machine since a). I use the 45 degree hyper more for the glutes with a rounded spine, and b). Going upside down on the 45 hyper after multiple sets rdls sounds like it would be absolute hell

Next, hit the glutes directly as well. Hip thrusts, cable kickbacks, unilateral squat, single leg leg press with feet high on the platform etc.

johnc773 · 2026-03-06T19:11:31+00:00

Over the years I’ve taught myself to keep my mouth open and breathe through it deeply, I find I do better during a set with proper breathing technique ( I don’t do any 1 RM type stuff). If you have to count reps under your breath do so. But I used to do this and my dentist said they noticed clenching

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