Tricep kickbacks are one of the best arm exercises for men and women. If you want to work your triceps, try doing double kickbacks while lying on a bench.
You can do tricep kickbacks from many different positions.
Each position offers a slightly different core and shoulder stability challenge.
You can do tricep kickbacks with both arms at the same time while standing to increase the challenge on the lower back muscles.
When lying face down on a bench the lower back will still work, but the bench provides a little more stability.
Below are pictures of double tricep kickbacks while lying on a bench.
Starting Position: Begin by lying on a bench while holding 2 dumbbells. Slightly lift your chest off the bench 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.
Form: Exhale and straighten your arms (kicking back the dumbbell). Hold for a brief second and then slowly return to the starting position.
Personal Trainer Tips: Kickbacks with one knee on the bench are a popular exercise, but when you do both arms at the same time, you will get increased upper back and shoulder work.
Do your best to keep your spine in good alignment, and don't allow your forehead to point towards the ceiling.
Move in a slow and controlled manner, and make sure to pause at the top of the exercise.
If you want even more of a stability challenge, you can do tricep kickbacks while lying on a ball.
Tricep Kickbacks are one of my favorite tricep exercises, and I think they are one of the best arm exercises for men and women.
Since you can do tricep kickbacks in many different positions, experiment and do the version that you like the most.
Yours in Health,
Dr. Charles PT/PT
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