Download Tricep Kick back

Triceps Kick Back
Triceps
Origin:
Long Head from the infraglenoid tubercle
of scapula.
Lateral head from the posterior humerus.
Medial head from the posterior humerus.
Insertion:
Olecranon process of the ulna.
Action:
Extension of the elbow joint.
Introduction

It is a strengthening and toning exercise
for all three heads of Triceps.
Technique:
Hold a dumbell in one hand and put the
other hand and knee on a flat bench
 Back should be straight. Shoulder movement
should be avoided.
 Point your elbow as high as you can towards
the ceiling while leaving the dumbell hanging
by your side
 Slowly extend your arm until it is as straight
as you can.
 Pause for a second, then back to starting
position

Starting Position
Final Position
Repetitions: 8-12 reps ( Try to increase the weight after each set)
Sets: 3 sets
Rest: 3 min between each set
Variations:

Variation 1: Triceps kick back can be done
with the elastic cable with even pressure
throughout the movement.
Variation-11
Triceps Kick back with medicine ball
 Used to increase the strength along with
balance.

Begin by lying on a stability ball while holding 2 dumbbells.
Slightly lift your chest off the ball and tuck your chin so that your
head and neck stay in good alignment.
Pull your upper arm up so that it is parallel to your body, and
slightly pinch your shoulder blades together.
Exhale and straighten your arms (kicking back the dumbbell).
Hold for a brief second and then slowly return to the starting
position.
Variation-111
Triceps kick back lying on bench
 Comfortable Position

Triceps Kick Back Errors
Effective range of motion decreased by drop in elbow
 Triceps Kick Back (correct form) already has half the
effective range of motion as other triceps exercises
greatest resistance occurs at full extension when
weight travels parallel to gravity
 If elbow is too low very little effective range of motion

◦ exerciser typically tries to compensate and flexes arm
against gravity

resistance does not travel parallel to gravity at end of
motion
◦ less weight is needed

possible causes
◦ weight could be too great
◦ exerciser is not bent over enough
Sports Seeking Triceps
Concentration
Tennis
 Wrestling
 Body Building
 Cricket
 Basket Ball
 Discuss
 Base ball

Contraindications & Precautions
Contraindications
• Pain
• Inflammation
• Fracture Humerus
 Precautions
• Valsalva Maneuver
• Muscle Soreness
• Overtraining

The End
 By
Pooja Mehta & Deborah Yang