Kickbacks - pain

[bhavin1986]

I'm performing the exercise one arm at a time. Bent over, back straight, one knee on the bench and the free hand supporting on the bench. Much like this guide:

http://www.muscleandstrength.com/exe...-kickback.html

[yitmy]

I suspect you have a posterion deltoid problem not a tricep problem. You have difficulty with the bent over position with your kickbacks. Do you also have difficulty with rear delt flies when in the same position? If you do then you may want to avoid kickbacks till your rear delts get a bit stronger to hold the weight isometrically for you to perform the tricep kick back. So by training your rear/posterior deltoid muscles will the discomfort reduce with other activities. If bent over flies for the posterior delt are too difficult then you may want to perform with cables in the sitting position.

Let us know if this addresses the issues or not.

[bhavin1986]

Originally Posted by yitmy

I suspect you have a posterion deltoid problem not a tricep problem. You have difficulty with the bent over position with your kickbacks. Do you also have difficulty with rear delt flies when in the same position? If you do then you may want to avoid kickbacks till your rear delts get a bit stronger to hold the weight isometrically for you to perform the tricep kick back. So by training your rear/posterior deltoid muscles will the discomfort reduce with other activities. If bent over flies for the posterior delt are too difficult then you may want to perform with cables in the sitting position.

Let us know if this addresses the issues or not.

You could be right, so the pain in my front is due to a lack of strength in the rear delt? which exercises would you recommend for this? My current shoulder routine is:

Military press 3 sets: 10,8,6
DB Military Press 3 sets: 10,8,6
DB Lat raise 3 sets: 10,8,6
DB Front Raise 3 sets: 10,8,6
Rear flies 3 sets: 10,8,6
Shrugs 3 Sets: 10,8,6

So going by this, I only do one exercise for my read delts, and I am lifting light for this exercise in comparison to my other shoulder exercises. Any other rear delt exercises I could add/sub in this routine?

Thanks all!

BTW, I don't have access to cable machines, I workout at home with a Squat rack, bench, lat pulldown, Preacher bench, and lots of free weights.

[yitmy]

How about moving the rear delt exercise to the front of the shoulder line up where you are the strongest and then increasing the reps to 15, 12, 10, 6 with increased weight and see what happens.