The tricep kickback doesn't always get a lot of respect...it's an exercise you need to go light on for maximum effect.
But that doesn't mean that it doesn't have a purpose...
And that purpose is achieving a maximum contraction of the triceps muscles, which is especially useful as a finishing exercise after you've done more mass-oriented movements such as close grip presses.
Kickbacks are generally done bent over at the waist, bringing the dumbbells up beside your body until your arms are straight and parallel to the ground.
What often happens is that there is a tendency to use body movement to get the weight up to the top position as your triceps fatigue.
To fix that, we can do a chest-supported kickback.
The form is pretty much exactly the same as a non-supported version however, just like with chest-supported rows, this is about making the exercise more strict in execution.
That being said, if you do have back issues and bending over is an issue for you, this variation does take lower back loading out of the equation so you can focus on just working the triceps.
That's pretty much all there is to it!
This is not an earth-shaking change in the exercise...it's simply a hack to help make it more effective for the purpose that it's intended.
(Yes, not everything I do is completely insane or ridiculously heavy :)
This exercise is a great finisher after performing the Close Grip Dumbbell Bench Press.
---
Want more unique and challenging exercises to work your entire body with simple equipment? All you need is just a barbell, dumbbells and a bench. Check out The Best Home Gym Exercises You've Never Heard Of!
Share This Page...
Want More Exercises Like This?
You'll find them here...
Support