Kickback To Develop The Triceps
What is kickback and why?
The kickback movement or back extension for the triceps is not only important for bodybuilders in developing and defining the back part of the arm and shoulder but also for practitioners of many sports. When performed in two steps, this is an excellent exercise for defining the long portion of the triceps. The actions of extending the elbow joint and shoulder hyperextension as well as the requested muscles are required in all activities that deland pushing down and back and movements to throw or strike.
How to make kickbacks?
- Stand next to a bench on which you will place a hand to support the upper body. Your arm should be taut and directly underneath your shoulder. Bring the lower leg forward and move the outer leg to the back so that the torso can be tilted horizontally. Some prefer to put the lower leg on the bench to support the hips.
- Take a dumbbell using a neutral grip, thumb forward. Keep your arm along the body or slightly above it. Flex the elbow so that your forearm is vertical.
- Inhale slightly more than normal and hold your breath, then raise the load while keeping the arm still. At the top, the stretched arm should be in line with the bust or slightly above. Expire at the end of the extension.
- Hold the maximum contraction for a moment and then slowly return to the starting position. Mark a brief pause and start again.
- Work at moderate speed without throwing the dumbbell up.
- When you have done the required number of repetitions with one arm, change sides and repeat with the other arm.
8 training tips
- To place maximum resistance on the triceps, the bust must remain stationary in the horizontal position. If it is raised and the shoulders are higher than the hips, you use the momentum rather than the strength of the muscle to lift the load.
- It is very important to hold your breath during the going phase of the exercise to stabilize the bust and keep it parallel to the ground.
- As kickback solicits the three muscle bundles, strict execution is paramount. For example, if you do not fully stretch the forearm or raise the arm slightly higher than the back, you do not apply the long portion to the maximum.
- An excessive load prevents full amplitude work . It can also cause you to give a pulse at the beginning to move the dumbbell backwards in one motion. This prevents full loading of the long portion of the triceps and the posterior deltoid, and also decreases the amplitude of movement.
- When lowering the load, do not go too far from the vertical (90 ° elbow). Bringing the dumbbell to your head offers no muscular advantage in the triceps and encourages you to gain momentum.
- To place even more stress on the long portion, do the exercise in two parts. First, place your arm along the body and stretch it completely. Then raise the tight arm as high as possible above the level of the back. Mark a short stop time between each phase of the movement.
- Keep the chest and shoulders parallel to the floor, do not turn them to raise the forearm further. Only the arm will be higher than the back.
- Some bodybuilding practitioners perform this exercise with both arms at once. This variant is effective but requires more force to keep the bust in the right position because there is no support and we must rely solely on the muscles of the hips and lower back to remain motionless. It is also very difficult to mount arms at the shoulders or above, which can compromise the amplitude of the movement.
What are the main muscles involved?
When you keep the arm well in place along the body or slightly above it, only the triceps brachii is involved. This voluminous muscle covers the entire posterior part of the arm, and is divided into three beams: internal, external, and long. The first is located on the internal part of the back of the arm, is second on the outer part and the latter occupies the central part. The external and internal beams are inserted on the humerus while the long portion is inserted into the shoulder blade and also plays a role on the shoulder. The three beams have a common tendon attached to the ulna.
There is hyperextension of the shoulder when the arm is lifted above the level of the back. This mainly involves the posterior deltoid, the long portion of the triceps and the upper part of the latissimus dorsi. Located in the middle of the lower half of the back, the latissimus dorsi is only urged to lift the entire arm. The deltoid is a triangular muscle made up of three different beams, one in the front, one in the middle and one in the back. Only the posterior beam of the deltoid is stressed during hyperextension of the shoulder.