Want to Learn How to Pull Off a Triceps Kickback Workout?
Watch this video by TruHit HIIT Fitness Studio.
Your triceps are large muscles located on the back of your upper arms and are responsible for the movement of your forearm, elbow, and shoulder.
When you work out your triceps, upper body strength is improved, and your shoulder joint becomes stronger and more stabilized. This makes daily activities and sports like volleyball, basketball, and tennis easier.
How to Perform a Tricep Kickback
Before starting a workout routine, make sure to warm up your body and loosen your muscles. You can just walk, stretch, or do jumping jacks for five minutes.
Using proper form while working out is very important, or you could injure yourself. It is best to work with a personal trainer who would be able to guide you throughout the workout routine.
You can intensify the exercise by having the triceps engaged in the top position a second or two longer than usual. Often, triceps kickbacks are done with the help of dumbbells.
With Dumbbells
While choosing the weight, select something that’s challenging but also lets you complete the set without too much strain or the form being affected. While starting off, you can choose dumbbells that are 5-10 pounds and then increase the weight as you gain more strength.
If you do not have dumbbells available, you can also opt for water bottles or soup cans.
- Hold a dumbbell in each hand while your palms face each other, and your knees slightly bent.
- Your core should be engaged, and your spine should be ramrod straight while you lean forward at the waist and bring your torso almost level to the floor.
- Your upper arms should be close to your body, and your head should be aligned with your spine with your chin slightly tucked in.
- When you exhale, straighten your elbows and engage the triceps.
- Your upper arms need to be still, and your forearms should be the only ones engaged.
- Take a pause, inhale, and take your weights back to their initial position.
- Start off with 2-3 sets of 10-15 reps, and you can move upwards as you gain more strength.
Muscles in Action
Your triceps are the main muscle when building upper body strength. It helps with the easy movement of your elbows and shoulders. Improving the strength of your triceps also helps with flexibility, increases range of motion, and stabilizes your arms and shoulders.
This makes you less prone to injury and you can use your upper body in daily activities like carrying or pushing heavy loads and even participating in sports like swimming, boxing, and rowing. If you are venturing into the world of fitness, upper body strength would also be helpful with the overhead press and bench press.
As you age, upper body strength is important and should be worked upon from a young age as it helps with bone health and strength, protecting you against osteoporosis.
Triceps Kickback Workout Exercise at TruHit HIIT Fitness Studio
If you want an experienced trainer to guide you through triceps kickback workouts and help you increase your upper body strength, visit TruHit Fitness Studio in Meridian, ID today!
