Why tricep kickbacks are bad

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If you need further help getting onto the right track with your fitness goals, you can also sign up for a free customized program from me here:. Sean Nalewanyj. Just type and press 'enter'. Arms , Training. The way I recommend executing these is pretty simple… Proper Tricep Cable Kickback Form 1 Place the cable as low as you can on the machine and grab the pully without any attachments at all.

There are many different ways to set up triceps kickbacks — standing, split stance, quadruped hands and knees or in a bent-over position with a chair or bench. But no matter which one you chose, there's only one way to execute the move. The biggest thing to remember is that triceps kickbacks from the extension of the elbow joint, and nothing else moves. Here's how to do triceps kickbacks correctly:.

This usually happens when people are fatigued or using weights that are too heavy. To best engage your triceps, Crouchelli recommends tucking your elbows into your rib cage. Anchoring your elbows to your sides will help you think about using your elbow joint as levers, which takes your shoulders out of the equation, so the triceps initiate the movement.

Keeping your shoulders relaxed not raising them up toward your ears and maintaining a neutral spine throughout the movement can also help you focus on extending through the elbow. Another common mistake is moving your arms past extension, Crouchelli says. One easy way you can tell that you're overextending is if your shoulders are rocking back and forth. Throughout the movement, your upper arm should be parallel to the ground, not allowing your elbow to drop. This helps you engage your triceps to move against the pull of gravity as you extend your arm behind you.

Be sure to keep your shoulders still and relaxed. Your entire arm should be in a straight line when you tighten your triceps at the top of the exercise.

Consciously squeeze your elbows at the top of the movement, Crouchelli says. If you sense that your elbow is dropping, activate your triceps to keep the weight up.

A straight arm means contracted triceps. In fact, I can easily use a lbs dumbbell on a bad day and probably a more than lbs dumbbell on a good one! This means you have a lot of room for improvement and potential future gains from this exercise. Remember, to perform a kickback properly, your only going to be able to hit 15 — 25lbs MAX with proper form. Reason 2. Because the Powerbomb places your elbow above your head, it sets up the triceps for a MAJOR stretch at the bottom of the movement.

Not only does this emphasize the long head of the triceps, but it simply provides more growth potential for the entire triceps complex. So Are Kickbacks Useless? Definitely not! Facebook Instagram. Overhead Triceps Extension. Triceps Bench Dip. Cable Kickback Start. Cable Kickback Finish. Share This. Related Posts.