Triceps Kick Back

TricepsOrigin: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 setsRest: 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-11Triceps Kick back with medicine

ballUsed 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 ConcentrationTennisWrestlingBody BuildingCricketBasket BallDiscussBase ball

Contraindications & Precautions

Contraindications• Pain• Inflammation• Fracture Humerus Precautions• Valsalva Maneuver• Muscle Soreness• Overtraining

The EndBy Pooja Mehta & Deborah Yang