Triceps Kick Back
Primary Muscle Group: Triceps
Secondary Muscle Group: Rear Deltoids
Equipment Needed: Dumbbells
The Benefits of Triceps Kick Back
The Triceps are the large muscles on the back of the upper arms that are responsible for elbow, shoulder, and forearm movements. Living up to their name, triceps kickbacks mainly work your triceps, which is the big muscle that runs along the back of your upper arm.
The Triceps Kick Back exercise is great for functional strength: Powerful triceps are required for every pushing movement and some pulling ones when the arms are close by your side.
Working out your triceps helps to build upper body strength and is an essential part of any strength training routine. Strong triceps stabilize your shoulder joint and are important for daily activities and sports such as tennis, volleyball, and basketball. An added bonus is that building bigger triceps, make your overall arms look much bigger!
If you are looking for other exercises that are the best for building muscle or wanting to lose body fat then you should check our Free Workout Plan or our Workout Plans With Coaching for professionally designed workout plans that have been proven to get results.
The Risks of doing Triceps Kick Back
When straightening your arm at the top portion of the lift, be careful not to bend at the wrist. This removes a lot of the tension from the triceps and places it on the forearms & your wrist joint. You should also ensure your arm is held up against the body at all times. If your arm drops down, the tension on the triceps will diminish.
How To Do Triceps Kick Back
1. Place one knee, shin and foot on a flat bench and bend over to keep your torso parallel to the floor. Grasp the head of the bench with your fingertips.
2. In the outside hand hold a dumbbell. Pick a weight with which will challenge you for your chosen rep range.
3. hold that dumbbell-holding arm against your side, with a 90° bend at the elbow.
4. Straighten your arm backwards until it is parallel to the floor.
5. Contract your triceps at that top portion of the lift.
6. Slowly lower until your arm is back at the 90° angle. Repeat for your chosen rep range, then switch arms.
For Perfect Technique
For perfect technique when doing the Triceps Kick Back, it’s important to make sure you don’t swing the upper body and ensure your back is flat, not hunched. Keep your form slow and controlled so that you feel the muscle contracting.
Once you have mastered the Triceps Kickbacks exercise you can try alternative exercises that target similar muscle groups such as;
How To Do A Close Grip Bench Press
1. Lie on the bench with your feet flat on the floor and grip the barbell with your hands around shoulder-width apart. (They can be slightly closer than that, but don’t move them too close together or the set-up will become unstable and you’ll risk being injured)
2. Tighten your abdominals and squeeze your shoulder blades together to stabilise your body.
3. Lower the bar slowly and press up powerfully. Then bring the bar back down towards your sternum. Keep your elbows close to your sides to emphasise your triceps and don’t arch your back.
How To Do Overhead Cable Triceps Extension
1. Attach a rope to a cable stack as high as possible and assume a standing position.
2. Utilize a split stance, grasp the rope overhead with a neutral grip (palms facing), and lean forward by hinging at the hips.
3. Initiate the movement by extending the elbows and flexing the triceps.
4. Pull the rope downward until the elbows are almost locked out and then slowly lower under control back to the starting position.
5. Repeat for the desired number of repetitions.