Either of chair dips or pushups will work the triceps without having to lift your arms above shoulder height. And as compound exercises, they will actually work a much broader range of upper body muscles than exercises like shoulder presses.
But given your history of shoulder dislocations, I would recommend pushups, because it is more easy to work up to these gradually through wall pushups then incline pushups. Chair dips are a great exercise, but you can't modify them as easily.
I note your difficulties with physical therapy, but given there are a range of muscles that keep the shoulder in its socket, if you can strenghten these, then you may reduce your dislocation problems. But designing exercises to achieve this requires a knowledge of anatomy as well as exercise, which puts it fairly in a physical therapists field. If at some stage in the future you can swing a physical therapist, then it may be a good idea.
The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.
current weight: 178.0
Fitness Minutes: (8,212)
2/14/14 5:21 P
I'm thinking Kickbacks might be the best option for the time being. You can also get a strength band and tie it to a chair and pull across your body, check into isometric exercises. My physical therapist had me work those before lifting when I injured my shoulder, (I have a loose rotater cuff).
"Toning" is marketing muscles to women who are afraid if they pick up a barbell, they'll leave the gym looking like She-Hulk. It doesn't happen, what does happen is you get results. Lifting Barbie weights does nothing but waste time.
74 Maintenance Weeks
Fitness Minutes: (14,252)
9,596 2/14/14 1:50 P
It's not too late to do physical therapy! In fact, making an appointment with a physical therapist is a good idea, because they can design a program that won't exacerbate your old injury, and may actually improve matters!
Heather Writer, mother, wife, and breadwinner. I love to run, but running doesn't love me, so I'm switching to my low-impact bike.
I have a quick question but need to give some history first. At 16, I was in a car accident and broke my right collar bone and had it surgically repaired. When I was 18, I suffered my first dislocation of my right shoulder and anytime I lift anything over my head it will dislocate. At 18, I thought I knew everything and didn't do my physical therapy on my shoulder.
Now I'm 41, I want to work on my triceps but all the exercises I can find involve lifting weights over my head. Does anyone know what other options that don't involve lifting over my head?
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