tricep-kickback-alternative

The Best Tricep Kickback Alternative Exercises

When it comes to tricep kickback exercises, most people think of the tricep kickback. This is a great exercise, but there are many other tricep kickback alternative exercises that can help you build muscle. This article will describe the best tricep kickback alternative exercises and how to perform them correctly. We will also focus on the exercise variations and the common mistakes people make when doing these exercises.

Anatomy of the Tricep

The tricep is a three-headed muscle that is located on the back of the upper arm. The tricep’s primary function is to extend the elbow, which is why it’s often referred to as the “elbow extensor.” The triceps have two main heads (the lateral head and the medial head) and one smaller head (the long head). The long head of the tricep is the most important for building muscle.

The triceps are worked when you perform any type of exercise that involves extending the elbow, such as a tricep extension or tricep pushdown. However, not all exercises that work the triceps are created equal. Some exercises, like the cable tricep kickback, are better than others at targeting the triceps and building muscle.

Benefits of the Tricep Kickback

The tricep kickback is a great exercise for building muscle. This exercise allows you to isolate the triceps and really focus on contracting the muscle. Additionally, the tricep kickback is a great exercise for people who have shoulder pain or other injuries that prevent them from performing overhead exercises.

There are many benefits to the tricep kickback, but there are also some drawbacks. One drawback of the tricep kickback is that it can be easy to cheat and use momentum to swing the weight up. This not only reduces the effectiveness of the exercise but can also lead to injury. For this reason, it is important to understand alternative exercises to avoid dealing with these problems if they arise. Before we look into these alternatives let’s look at how to perform the tricep kickback.

How to Perform the Tricep Kickback

The tricep kickback is a fairly simple exercise to perform. It’s important to keep a few things in mind when performing the tricep kickback. First, make sure to keep your elbow stationary and only move your forearm. Second, don’t swing the weight up using momentum. Third, focus on contracting the tricep muscle as you extend your forearm.

Here’s a step-by-step guide on how to perform the tricep kickback:

  • Start by standing with your feet shoulder-width apart and a slight bend in your knees.

  • Bend forward at the hips and place your upper body at a 45-degree angle.

  • Grab a dumbbell in each hand and position your elbows close to your sides.

  • Palms should be facing your thighs. This is the starting position.

  • From here, extend your forearms and raise the dumbbells until your arms are straight.

  • Be sure to keep your elbows stationary and only move your forearms.

  • Squeeze your triceps at the top of the movement.

  • Slowly lower the dumbbells back to the starting position.

  • Repeat for the desired number of reps.

Alternatives of the Tricep Kickback

There are many tricep kickback alternative exercises that you can do to build muscle. Here are some of the best tricep kickback alternative exercises:

Exercise #1: Cable Tricep Kickback

The cable tricep extension is a great exercise for building muscle. This exercise allows you to isolate the triceps and really focus on contracting the muscle.

To perform the cable tricep kickback:

  • Start by standing with your feet shoulder-width apart and a slight bend in your knees.

  • Bend forward at the hips and place your upper body at a 45-degree angle.

  • Grab the cable handle with your right hand and position your elbow close to your side.

  • The palm should be facing your thigh. This is the starting position.

  • From here, extend your forearm and raise the cable handle until your arm is straight.

  • Be sure to keep your elbow stationary and only move your forearm.

  • Squeeze your triceps at the top of the movement.

  • Slowly lower the cable handle back to the starting position.

  • Repeat for the desired number of reps before switching sides.

Exercise #2: Close-grip bench press

The close-grip bench press is an excellent mass-building exercise. This exercise allows you to target the triceps while also working the chest.

To perform the close-grip bench press:

  • Start by lying on a flat bench with your feet shoulder-width apart and a slight bend in your knees.

  • Grab the barbell with your hands shoulder-width apart.

  • The palms of your hand should be facing away from you.

  • Lift the barbell off the rack and position it over your chest.

  • From here, lower the barbell down to your sternum.

  • Be sure to keep your elbows close to your sides throughout the movement.

  • Pause at the bottom of the movement and then press the barbell back up to the starting position.

  • Repeat for the desired number of reps.

Exercise #3: Dips

Dips are a great exercise for building triceps mass. This exercise allows you to work the triceps through a full range of motion. To place more focus on the triceps avoid leaning your body too far forward.

To perform dips:

  • Start by holding onto the dip bars with your hands shoulder-width apart.

  • Lift your body up so that your arms are straight and then lower your body down until your elbows are at a 90-degree angle.

  • From here, press your body back up to the starting position.

  • Repeat for the desired number of reps.

Exercise #4: Skull crushers

Skullcrushers are excellent triceps exercises. This exercise allows you to really focus on the triceps and get a good stretch in the muscle.

To perform skull crushers:

  • Start by lying on a flat bench with your feet shoulder-width apart and a slight bend in your knees.

  • Grab the barbell with your hands shoulder-width apart and position it over your chest.

  • The palms of your hand should be facing away from you.

  • From here, lower the barbell down to your forehead.

  • Be sure to keep your elbows close to your sides throughout the movement.

  • Pause at the bottom of the movement and then press the barbell back up to the starting position.

  • Repeat for the desired number of reps.

Exercise #5: Tricep pushdowns

Tricep pushdowns effectively work the triceps. This exercise can be done with a rope, bar, or band. To keep the focus on the triceps, avoid using your weight to push the weight down.

To perform tricep pushdowns:

  • Start by grabbing the rope, bar, or band with your hands shoulder-width apart.

  • Position your elbows close to your sides and keep them stationary throughout the movement.

  • From here, press the rope, bar, or band down until your arms are straight.

  • Squeeze your triceps at the bottom of the movement and then slowly return to the starting position.

  • Repeat for the desired number of reps.

Common Mistakes

A common mistake people make when performing tricep exercises is using too much weight. This can lead to poor form and puts unnecessary stress on the elbow joint.

Another common mistake is not using a full range of motion. When performing tricep exercises, be sure to lower the weight all the way down to get a good stretch in the muscle.

Lastly, people often flare their elbows out when performing tricep exercises. Be sure to keep your elbows close to your sides throughout the entire movement.

Summary

There you have it, the best tricep kickback alternative exercises. Remember to focus on using good form, getting a full range of motion, and not using too much weight. These tricep exercises will help you build muscle and stronger triceps.

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