So congrats to me, I just turned 40. And yes, contrary to what I thought, I really did start to fall apart instantly. 3 weeks before my birthday I woke up and realized I can't focus on anything closer than six inches from my face. Like someone flipped a lightswitch. Now I'm noticing that narrow grip pushups (hands together) make my wrists hurt for a couple of days afterwards. I'm looking for alternatives.
I work out at home, generally 5/3/1 (with no bench, because bench presses now give me bursitis of the rotator cuff). So it is deadlifts, shoulder presses, squats. On deadlift day my accessories function on back. Shoulder presses is obvious, and on squat days, my accessories are arm exercises. Hey, my thighs and calves are proportionately big on me, genetics. Squatting and DLing is enough to keep them sizeable.
Anyway, in between these exercises I work chest, alongside some additional back exercises. Dips, pushups, etc. They don't keep me from recovering for the next 5/3/1 session.
So now that I've given my suuuuuuuper long background (apologies), I'd like to figure out how to improve my arm exercises. I do two types of biceps and two types of triceps exercises. I start with one set of hammer curls. The set goes to failure (usually around 10 reps), with a second go to failure 10 - 15 seconds after the primary set. Then I do a set of narrow grip pushups to failure like above (ie reaching failure twice). Rinse and repeat.
Then I switch exercises, and do it with barbell curls and skull crushers.
My problem is that the narrow grip pushups are aggravating my wrists for a few days afterwards. I'm looking for something else. I have barbells, dumbells, and that is it. dumbbell kickbacks never felt right to me, never felt like I got much from them. Any other ideas?