Bicep tweak and PB3

Training Q&A [Moderated]
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I did something stupid and tweaked my bicep on a dumbbell bench. I rotated the bumbbell in a bad way when my leg kick didn’t get the dumbbell in the right position. It doesn’t seem to affect my press but it is a lot of pain on the bottom of the bench in the bicep and front of shoulder. I have started the rehab of just bringing weights way down to where it doesn’t hurt and working back up. However, I have kind of rethought this in the last couple of days. I prefer the press I just like it better and if I am on the road or get to the gym late I don’t have to wait for a bench in a big box gym.

So my thoughts were to tweak PB3 a bit. I plan to run the press version of strength 2 after this program. So I was thinking if I should just replace some of the bench work with something else either press variations or a little bit more back work with rows. Bench + bands doesn’t seem to be as much of a problem maybe because the weight is a lot lighter. Floor press I had to go down but not as much as the bench. So any thoughts if I should just continue with lighter weights rehabbing the bicep or maybe makes some changes to give the bench a rest?

I haven’t been doing the bicep curls but can tolerate the triceps work.

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jjw,

Sorry to hear about the discomfort. That’s a bummer!

I think one of your rehab goals should be to get back to unrestricted movement, e.g. benching and pressing- even if you want to focus on the press in the future. If you have to swap some bench movements in PB 3 for other variants due to discomfort, that’s a fine place to start. I wouldn’t abandon the bench press though.

Some type of biceps work, e.g. 3-0-3 tempo hammer curls for high reps so it’s light enough to tolerate, may also be useful. If you need specific guidance, our rehab team would be happy to weigh-in.

-Jordan

1 Like
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Thanks for the recommendation the tempo work seems to be helping. Since I am just concerned with losing about another inch off my waist line right now I switched to the bodybuilding template and will run it about 6 weeks and assess at that point. I am closer to prescribe RPE with the sets of 10 and the lighter weight doesn’t bother me as much. The tempo curls seem to be helping too.

Curious I have never heard of someone doing a 3-0-3 tempo bench would it be worth trying while I still have the weight down? Is a tempo bench a thing? :slight_smile: