Kim Aron Personal Trainer, writer, blogger, networker and coach.
What can do about tendonitis/tennis elbow? I have been lifting weights for upper body twice per week for about 2-3 years now, I lift heavy…most sets are 6-8 reps.
Lately, I have had serious elbow pain, particularly when my arm is bent. Is there a way to fix this problem aside from stopping lifting altogether?
Is there something about my workout routine in particular that caused my problem? Too much pushing or pulling movement? Should I mix up the routine? Or is it just overuse in general? Seems to flare up most during chest exercises.
My routine is as follows, and has been the same for the entire 2-3 years that I’ve been lifting:
40 pushups to warm up
Flat barbell bench press, 3 sets (one light warmup, two heavy)
15 degree incline dumbell press, 2 sets
30 degree incilne dumbell press, 2 sets
45 degree incline dumbell press, 2 sets
Wide grip pull ups (palms facing out) to warm up
Wide grip pull ups with added weight, 2 sets
T-bar rows, 3 sets
Bent dumbbell rows, 2 sets
Side lateral raises, 3 sets
Smith machine shoulder press, 3 sets
Upright rows, 3 sets
Shrugs, 2 sets
I don’t do any isolated arm exercises.