4 Exercises for Triceps Pain (Tendinopathy/Tendinitis Rehab)

Today’s video covers four rehab exercises that can used to help get rid of triceps pain due to tendinopathy or tendinitis. The triceps brachii muscle is a large muscle located on the posterior aspect of the upper arm that works to extend the elbow. The long head of the muscle also contributes to shoulder extension.

Irritation of the triceps tendon (tendinopathy) near its insertion on the back side of the elbow can occur when training demand surpasses the capacity of the tendon. In these cases, learning to manage overall training volume is important, as well as implementing specific tendon loading strategies.

Shown here is an example progression that could be used to help someone recover from this issue. The key is to pick the exercise version that matches your current symptoms and move on to the next level as pain decreases. Remember that tendinopathies can take several months to fully resolve and can last even longer if movements/exercises that flare the condition up are not modified.

[BS-zguj]

Thank you sir! I had tricep pain/dull aches, some tennis elbow and ulnar nerve discomfort for months. I did your stretches and eventually got results after a couple of months. Muchly appreciated mate - we need more exposure to this sort of material without going through hurdles with the medical system

[Mateoz]

Thanks for the video, it's been helping me with my triceps tendinitis. Started off with the wall leaning and it was a world of relief after just the first day.

[kcocok]

Thanks a lot! I've been having "elbow pain" for have a year. At first, I thought the pain will disappear as usually after reduce the lift training volume. But no, after 3 month, the pain was still there. At that time, I still thought it was "elbow pain" due to excessive lift. Later, I tried some stretch, yeah, it would get rid of the pain for about hours, but next morning when I got up, the pain got back.
Recently, I realized it was not the elbow, it could be the TRICEP. I tried this video. I got shocked 1:16 bcz I got a sharp and severe pain on my left tricep but no pain at all on my right tricep. 3:11 I was literally shaking with pain when using my left arm (painful arm) but it was so easy with my right arm. I feel immediate relief after doing the excise in this video.
I knew I got the right direction for my "Elbow pain". For the first time since 2023, I feel my left elbow pain-free. I'll try the routine in this vid in next weeks. and I will sure come back to update my situation. Thanks in advance!

[Darkest_Soul_]

Just ordered your book, can't wait to read it!

[randonlee]

The dips are the most tolerable. The pushdown is painful. I have bursitis as well so I may just need surgery. I've tried every rehab for a year and it's a little better but still extremely painful. Thanks for the advice, I'll keep experimenting with things

[fwahyeung]

Thank you for sharing ! "Yesterday I got tricept injured while doing the incline barbell bench press。😢

[qShaun]

Thanks for the video! Can I do pull ups with triceps tendinopathy?

[plumeria]

My left tricep hurt waking me up at 2 am this morning. Found your video. Pain relieved! Was able to go back to sleep. Will keep doing the wall exercise and start the other one. Thanks!

[tomacheteful]

I have both the back of elbow pain and tennis elbow. Can I do these exercises and your tennis elbow exercises all in the same workout? Thank you.

[GregbrownTV]

The wall holds hurt, but not the tri extensions??? Bench dip feel good, push up and pull up are a hard a hell no! Any feed back would be greatly appreciated

[yogatherapist]

Thank you for sharing! It really helps🙏

[bohuslav]

Hello, I just have one question about when to start these exercises. I started noticing my elbow pain 6 days ago. Today I tried to work out again and noticed the pain is still there so I stopped. How soon can I start this rehabilitation process that you described? I am eager to heal it up, but I don't want to do this wrong, as I want to make sure I actually heal it and not reinjure it. Thank you!

[fabianelizondo]

Great video, I’ve been struggling with these tendons for the past year with either bad form on learning muscle ups or just arm wrestling. What’s the reason these tendons become weak and what are workouts to strengthen and prevent the tendons from this type of injury?

[nathanrini]

Also would I be able to use the tricep machine at the gym? It kind of reminds me of what you are doing on the wall but it may not be the same thing. Thanks so much for the video and the help!

[gedrooney]

Very helpful, I’ve been a rock climber for 20yrs and managed to bust my tricep on my weaker arm, never had an injury before that completely stiffened up a limb…my elbow feels like it needs WD40 every morning..

[jonathanbeluong]

My arm is more painful when bent like flexing a bicep

[zachpearson]

How often would you do these? sets/reps? Thanks!

[malkeetsingh]

Pain meter while performing ball exercise: 8/10. Wall Plank: 6/10 :(
I don't know how long it will take me to recover.
But thanks a lot for this video.

[Kirnale]

For me it was a combination of weak triceps / tight triceps and really weak rotator cuff muscles. The third would be that i didn't put my shoulders back and down while doing pushing exercises.

[bencantsnipeyt]

how would you do the eccentric excersise if both arms are injured