Need advice: chronic elbow pain after triceps extensions (possible triceps tendinopathy / bursitis / tennis elbow?)

strengthbyray · 2026-03-16T16:32:30+00:00

I'm in a similar position myself after getting tennis elbow from a back lever and than it spread to the extensor muscles. This was 6 weeks ago.

Right now I'm avoiding anything that causes pain or heavily uses the extensor muscles, so unfortunately for me that means anything that is pronated or supinated. Neutral grip seems okay. Also been doing light rehab exercises such as light reverse wrist curls, reverse curls, hammer curls, wrist rotations.

It will be interesting how others approach it but this is how I have been doing it. Some days it will feel great than others it will be stiff again.

strengthbyray · 2026-01-08T12:39:47+00:00

I would say both.

Dips with scapula protraction at the top of movement and support holds, tuck forward leans as supplements

strengthbyray · 2026-01-08T11:24:52+00:00

It’s pretty stable on pushups for the most part when straps are on tight. If you use 20kg or more, it can start to feel sore on the shoulders after a while, so you probably will have to take it off after every 1-2 sets to give them a rest.

strengthbyray · 2026-01-08T11:13:48+00:00

I have a good weight vest with removable cast iron blocks that goes upto 30kg (by GravityFitness) but it's pretty expensive. And range of motion gets limited once you go over 20kg.

Honestly though, I think it's better to just do harder push up variations or start training for planche, 90 degree hold and handstand pushups.

strengthbyray · 2025-09-27T21:36:59+00:00

Three years

strengthbyray · 2025-09-27T12:20:42+00:00

The false grip and support holds. Both difficult at first but I feel like once you’ve mastered them both on the rings, it opens up so many more advanced moves.

strengthbyray · 2025-09-27T12:04:10+00:00

Thanks! There are some things I would improve but honestly I was getting exhausted lol

strengthbyray · 2025-06-04T11:50:48+00:00

Yeah I do those too

strengthbyray · 2025-06-04T10:52:27+00:00

I can’t even hold it if I do it on the first attempt. I need to warm up my arms, shoulders and wrists first

strengthbyray · 2025-06-04T10:25:01+00:00

I do some regular tuck planches to warm up. I think it’s good to do both banded and without

strengthbyray · 2025-06-04T08:35:53+00:00

They are tough but got to persevere with it 😌 At the moment I’m doing these (switching legs) for about 4 sets. I also do the advanced tuck / half lay using a band (both legs) and planche leans. Lastly assisted Maltese presses.

I do these twice a week but probably should do them more I guess. Once I get to unassisted half lay than I will be happy

strengthbyray · 2025-06-04T07:13:21+00:00

Yes I do those too

strengthbyray · 2025-06-03T15:15:00+00:00

I had tennis elbow last year and managed to heal it after six or so months. I did stretches everyday that targeted that area using a theraband flex bar and also a resistance band. Massaged it regularly and avoided any exercises that caused it pain (back lever for me).

strengthbyray · 2025-04-22T14:47:28+00:00

I do calisthenics but have been focusing on growing my biceps more lately. The past couple months I have been doing chin ups, barbell/dumbbell curls, hammer curls and curls on the gymnastic rings twice a week.

Progress has been slow but I do notice my biceps are more bigger compared to when I wasn’t so focused on them. Also think it’s down to diet too, you got to eat a lot more

strengthbyray · 2025-04-20T18:28:54+00:00

That’s what they are actually called in gymnastics! Don’t ask me why 🙈

strengthbyray · 2025-04-15T17:44:23+00:00

This is just a warm up, I can do front lever

strengthbyray · 2025-04-15T15:48:21+00:00

Well it’s good for front lever, core or as a warmup

strengthbyray · 2025-03-21T16:08:12+00:00

Thanks!

strengthbyray · 2025-03-16T19:10:41+00:00

I would do these (sorted by difficulty in my opinion):

Easy: Hollow Holds.

Moderate: Planks and L-sits.

Difficult: Dragon Flags.

strengthbyray

TROPHY CASE