My elbow is still sore from my fall but the reassurance the doctor provided on Thursday stating that my tricep tendon was still attached provided some much needed mental relief. Prior to the fall I had been slowly increasing the weight on the dumbbell bench and following that with some barbell work. I chose to do this because the dumbbells were difficult to stabilize and I had to focus much more on the movement to get it right. I need to retrain the muscle memory and build my stabilizers to support the press back up. I don't think there is anything better for that for me right now than dumbbell work.
slight incline dumbbell press
worked up to 70's for 5 sets of 20 reps
barbell bench against light bands
135 for 5 triples
assisted chin ups
90 pounds of assistance for 4 sets of 8 reps
shoulder fly machine
130 for 3 sets of 15 reps
reverse pec deck
90 for 3 sets of 15 reps
All the volume today seemed to provide some relief. I did not use a full range of motion on the dumbbells avoiding aggravating my elbow.