Hey brahs, I was banned for a month so just made this account as I really need help. I developed distal bicep tendonitis, so I can't bench, barbell row, pull-up, curl, etc without killing my arm. I've been squatting 3x a week lately, but I fear I'll pretty much lose all my gains in the healing process.
Today I tried Overhead BB press and felt comfortable, did some flies for chest which felt fine as well. What else can I add to my upper body day so I can maintain/build mass while recovering? I'll be unbanned in a week and will rep 3.5K all the answers (srs)
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02-07-2015, 07:08 AM #1
Can you build a good chest just using flies?
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02-07-2015, 07:16 AM #2
Without being able to bench not too much. Can you do dips for lower chest? Would think cable crossovers would be better than flies too. How long of a recovery are you looking at?
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02-07-2015, 07:18 AM #3
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02-07-2015, 07:32 AM #4
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02-07-2015, 07:58 AM #5
When I had forearm/bicep tendinitis I used chest press machines with no problem. Give 'em a try. Better than doing just flys.
Most machines didn't hurt and they helped me keep some strength and size until the tendinitis was gone (months).
I'm surprised db flys don't bother your tendinitis. Hurt badly for me.
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02-07-2015, 08:35 AM #6
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02-07-2015, 08:48 AM #7
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02-07-2015, 08:59 AM #8
If you really have bicep tendonitis, I can almost promise you that traditonal flies are going to be painful for you. Now you probably would have a better time with a modified fly, where your forearms are close to vertical at the bottom position. This way, there isn't a force vector that is pulling your forearm into extension, and thus pulling on the biceps tendon.
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02-07-2015, 09:20 AM #9
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02-07-2015, 10:05 AM #10
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02-07-2015, 10:09 AM #11
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02-07-2015, 10:17 AM #12
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02-07-2015, 11:22 AM #13
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02-07-2015, 03:07 PM #14
Seems to be working ok for me. I tore the labrum in my right shoulder (self-diagnosed) and I don't think I'll ever be able to bench properly again. I've tried everything, dumbbells, machines, hammer strength etc... Past a certain point my right shoulder cannot stabilize the weight.
I do a few light sets of incline bench on the smith machine with 135 then I focus primarily on flyes. I don't have to worry about stabilization because gravity has been manipulated and the force pulls outwards, which my shoulder is fine with. Certainly not ideal. But it's working.Last edited by DoWorkSon515; 02-07-2015 at 03:36 PM.
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