Tricep kickbacks and how to correctly perform it, this is a very interesting triceps exercise that, if done in a correct way, it can help us to train triceps more better.
On this post i am going to be showing you, how you can perform this exercise correctly, so that we can actually target our triceps muscle, by performing this
exercise correctly, you are also helping the back of upper arms that are involved in as follows; forearm shoulder and elbow so that they can be able to move freely without no stress.
Why Perform Tricep Kickbacks
The tricep kickbacks is a effective triceps exercise that helps in the development of more muscle on the triceps, it help in stabilize our arms, and it is also an important triceps muscles exercise, that worked the rear deltoidi and core muscles.
This exercise can really help to train our upper side of the triceps, with more concentration, triceps kickback is an exceptional and it has the higher capacity to train triceps very effectively.
This is an exercises that is based in high intensity and it to be performed with smooth and in full control of it, it is an exercise of one of it kind and when it comes to performing it,
It can be done with a dumbbell hold with an underhand grip and a flat bench, the tricep kickbacks can also be performed using a pulley or with the cable machine.
Tricep kickbacks overview
Type of exercise: strength
Target part muscle: triceps
Equipment needed: Dumbbell and a flat bench or pulley/ machine
How To Perform Triceps kickbacks With Dumbbells And A Flat Bench
Find a good position, and position yourself correctly tight , what you wanna do at the start is to stand, on the left side of the flat bench, or the right side of it.
So, you want to also makes sure that you bend your knee, and rest it on the flat bench, that should like this, let say you want to start from the left side, you should bend your right knee and rest it on the flat bench.
To have a good position and correct support during the performance, place your left right hand ahead in front of you.
Then grab a dumbbell, and you are going to be using an underhand grip for the performance, with your left hand make sure that the dumbbell is hold tight to your left hand.
Don’t hollow your back during and throughout the performance but, you just going to flat your back, bend your arm, raise your elbow up to your shoulder height slowly,
press it back again until your forearm is parallel to the floor pause briefly in that position for a seconds or 2, the reason for that is to actually makes sure that triceps contract fully well, before return back, so return your arm to the starting position.
Make sure that you make a correct position.
Hold the weight with an overhand grip.
Don’t overweight your self so that you perform correctly.
Don’t hollow your back throughout.
The weight must not fall off from your hands.
Then, you are very good to go, use the same method for the other arm, and repeat the same position again prior to the desired reps that you intends to do.
You might need to be observed by an expert or your personal trainer on this exercise.
Precautions To Take When Perform Tricep Kickbacks
You must be in total control always and remember that, the weight must stray-off or fall from you hand be concentrate through the performance.
Don’t hollow your back, let your back be flat throughout the exercise, look straight forward don’t look down on it.
Don’t create any difficulty or momentum that can ostacolate you from performing the exercise, concentrate and focus yourself in target your triceps muscle.
Trcicep kickback is an effective exercise but , if it perform in correct way is more than effective.
Do not perform this exercise abnormally it is advise to maintain the intensity and the perfect control on it.
If your are starting from the left side ben your knee , place your right hand ahead in front of yourself on top of the flat bench so that you can have a good support for a correct performance, put your knee on top of the plat bench.
Load the weight that your power can be able to control, do not overweight your self, the reason to this is that you may not be able to go along correctly with the exercise, if you are using too much weight for it, it is advise not to perform this exercise with too much of weight.
The returning position should be slightly slower than the pressing position, when you move your hand.
Health Benefits In Doing Tricep Kickbacks
Triceps kickbacks is one of the best exercise to train muscles more effectively, it help to isolate our triceps muscles.
It is an important exercise that help to increase triceps muscles and tissue.
Tricep kickback allows you you to be able to add more weight during performance, but my advise is this , do not exaggerate on it so, to maintain the level of correctness.
This exercise is capable enough to train , add more size, and strengthen our arms.
This exercise also help us to focus in training one arm a time for more effectiveness.
It helps to worked and strengthen the rear deltoidi and core muscles way more better.
It is required for less equipment and it is easy to carried out.
Triceps kickbacks is great it is one of the best triceps exercise you have to be doing to manage and maintain your arms and you look great, healthier and stronger.
If you have any comments or question concerning this article or you have other ways to perform this exercise that you want us to know about please leave all your comments and questions down bellow i will be very happy to hear from all of you, thanks.
Down bellow are more important fitness exercises, workouts that you should look up to that would help you transform and re-balance your body:
- Front plate raises
- Reverse curl barbel
- EZ or barbell abdominal rollout
- Single leg standing calf raise dumbbell
- standing shrug
- Abdominal side bent for your obliques
- Wrist curl with the barbell or EZ
- Decline bench press chest exercise
- One arm dumbbell rows to straighten your back
- Barbell lunge for your gluts
- Bentover rows
- know how to better train your triceps with tricep dip with one bench
- Incline dumbbell curl
- Barbell military press
- close grip muscle works
- seated reverse curl
- Triceps and shoulder pushup
- Behind the neck pull down
- Hand stand pushups
- Dumbbell hammer curl
- Close grip bench press
- Cable side bend
- Reverse wrist curl seated
- Inline dumbbell fly
- Back extension
- Seated calf raise
- Barbell calf raise standing
- Cable internal rotation
- Military shoulder press
- cable bicep curl
- Around the world dumbbells
- Binder the back barbell curls
- cable crunch abdominal
- dip on the dip machine