Are you tired of doing the same old tricep exercises? Are you looking for a way to target those tricep muscles with more precision and intensity? Look no further than resistance band anchored tricep kickbacks! Many fitness enthusiasts struggle to find effective ways to target their tricep muscles, but resistance band anchored tricep kickbacks offer a solution. Often, traditional tricep exercises, such as pushdowns and extensions, can become monotous and less challenging over time. Resistance band anchored tricep kickbacks offer a unique and effective way to isolate and strengthen those muscles. In this post, we’ll dive into what resistance band anchored tricep kickbacks are, their benefits, and how to perform them properly.
Resistance Band Anchored Tricep Kickbacks Summary
- Primary Muscles: Triceps Brachii
- Secondary Muscles: None
- Equipment: Resistance Band and Door Anchor
- Mechanics Type: Isolation
- Force: Push
- Utility: Auxiliary
Resistance Band Anchored Tricep Kickbacks Instructions
- Attach the resistance bands to an anchor point no higher than waist level, you can use a lower anchor point, and this can be a good way to mix up your tricep extensions.
- Grab the band handles with both hands while facing the anchor point.
- Next lean forward and bring the bands up toward your chest with your palms facing away if you have handles or towards each other is you are holding directly onto the band.
- Alternatively, you can do these one arm at a time as you see in the image, or you can do both arms at the same time.
- Before you push your arms back. You want to ensure that the bands are tight. If they aren’t, step back a little from the anchor point.
- Now push the band back by extending your arms. You should only be moving at your elbows to properly isolate your triceps.
- Once you are at full extension flex your triceps for a moment.
- Finally, return back to the starting position by bending again only at your elbow.
- Repeat for 8-12 reps and if you only did one arm, switch arms and do it again.
Resistance Band Anchored Tricep Kickbacks Muscles
- Triceps Brachii
- Deltoid – Posterior
- Latissimus Dorsi
- Pectoralis Major – Clavicular
- Pectoralis Minor
- Rectus Abdominis
- Serratus Anterior
- Teres Major
- Wrist Extensors
Benefits of Resistance Band Anchored Tricep Kickbacks
Resistance Band Anchored Tricep Kickbacks are an effective exercise to target the Triceps Brachii muscle in a strength training or fitness routine. This exercise helps to strengthen the triceps, as well as improve muscular balance and stability. This exercise can help improve overall strength and posture, as well as aid in injury prevention. The resistance bands provide an intense workout for the triceps that can help build strength and endurance, while also providing a challenge for more advanced fitness levels. The anchored resistance band allows for the user to work both arms independently, which helps to develop greater control and coordination over the muscle movement. With regular practice, this exercise can help to tone the triceps and build muscle mass.
Tips for Performing Resistance Band Anchored Tricep Kickbacks
For you to attain the right benefits, abide by these easy tips. Likewise, if you would like to reduce the likelihood of injuries, adhere to these tips.
- Lock Your Upper Arm in Place. You want to ensure that the only movement is from your elbow.
- Make sure The Resistance Band Are Strained. Before beginning, the workout make certain the resistance bands are not loose.
- Use Multiple Bands To Help to Increase The Challenge. If you find yourself easily doing 12 or more reps every set, then you need to increase the resistance. You can either do this by elongating the band further at the outset of the exercise or by attaching more bands. The recommended method is to add some more bands since it is readily repeatable to have a similar resistance on every workout.
- Make Use Of A Mirror To Check Your Form. You may well think you are a little vain looking in a mirror while you are doing exercises, but you are not adoring yourself, you are insuring your technique is strong.
Benefits and Tips Video
Frequent Mistakes To Avoid
You ought to keep away from these regular mistakes to support solid form and improved fitness. Also
- Don’t allow your upper arm to swing.
- Don’t Allow Yourself To Cheat. In nearly all cases, cheating is utilizing momentum instead of the strength of your agonist (target) muscle tissue. From time to time, a little bit cheating on your last rep can be beneficial to overload your muscle, although not for more than a small number of reps.
- Stop Yourself From Using Too Little or Too Much Resistance. Not enough, and you will not be adequately fatiguing your target muscle, excessive, and you’ll probably cheat. Make certain you can do between 8-12 reps with proper form.
Variations and Complementary Exercises
If you’re looking for more exercises to switch up your workout routine and target your triceps, consider these variations, complementary, and alternative exercises. All of these exercises work the triceps in a similar way to the Resistance Band Anchored Tricep Kickbacks. Try one or all of these exercises to target your triceps and keep your workout fresh.
Resistance Band Tricep Kickbacks are an alternative exercise that complements Resistance Band Anchored Tricep Kickbacks. This exercise targets the triceps muscle and works to develop strength and tone in the upper arms. To perform the exercise, you stand with your feet hip-width apart and hold a resistance band in each hand. Keeping your back straight, bend your knees slightly and hinge forward from the hips. With your elbows bent, draw your hands up towards your sides until your arms are parallel with the floor. Squeeze your triceps as you straighten your arms behind you and hold the position for one second before returning to the starting position. This exercise is a great way to increase strength and build endurance in the triceps muscles.
Resistance band push downs are an excellent complementary or alternative exercise to resistance band anchored tricep kickbacks. Resistance band push downs target the triceps in a similar fashion as tricep kickbacks, but instead of pulling the resistance band towards the body, the user pushes the band away from the body. This motion allows for more control over the exercise and can help to further isolate the triceps. Resistance band push downs can be done with the same resistance band used for the tricep kickbacks, and they can be performed standing or kneeling on the floor.
Resistance Band Overhead Triceps Extensions are a great complement or alternative to Resistance Band Anchored Tricep Kickbacks. They target the same muscle group, but in a different way. With this exercise, the user stands with the feet shoulder width apart and holds one end of the resistance band in each hand, arms extended above their head. From this position, the user slowly bends at the elbows until their hands are behind their head and then returns to the starting position. This exercise is effective for developing strength and muscular endurance in the triceps.
Close Grip Push Ups are a great complementary or alternative exercise for Resistance Band Anchored Tricep Kickbacks. This exercise works the same muscles as the kickback, however, it also engages the core muscles more due to the body positioning. To do a Close Grip Push Up, start in a plank position and then bring your hands close together and lower your body down, keeping your elbows close to your sides. Push back up and repeat. This exercise can be modified to make it easier or harder depending on what level of difficulty you desire.
Close Grip Push Up On Knees is an excellent complementary or alternative exercise to Resistance Band Anchored Tricep Kickbacks. This exercise requires you to get into a push up position, but with your hands close together and your knees on the ground. This exercise engages the same muscles as Resistance Band Anchored Tricep Kickbacks, but also allows for increased stability and control of the movement, making it an ideal choice for beginners or those looking for a less intense workout. Additionally, the close grip position allows for increased range of motion and a deeper contraction of the triceps, making this a great option for those looking for more advanced results.
The Resistance Band Chest Press is a great complementary or alternative exercise to the Resistance Band Anchored Tricep Kickbacks. This exercise is a great way to build upper body strength and focus on the chest and triceps. It is performed by anchoring the resistance band on a secure object at chest level, standing with feet shoulder-width apart and grasping the handles of the band with palms facing outwards. You then press the band away from your body in an outward motion, focusing on your chest muscles. You can also use this exercise to target your triceps by gripping the band with palms facing downwards and pressing away from your body. By doing both exercises, you can really target both the chest and triceps for a complete upper body workout.
Opposing Complementary Exercises
In order to make the most of your workout, it’s important to incorporate exercises that target opposing muscle groups. Below is a list of exercises that complement Resistance Band Anchored Tricep Kickbacks by working the opposing muscles. These exercises will help create balance in your body and allow for a more effective workout.
Resistance Band One Arm Bicep Curls are an excellent complementary exercise to Resistance Band Anchored Tricep Kickbacks, as they target the opposing muscle group. To perform this exercise, stand with your feet shoulder-width apart and hold one end of the resistance band in your left hand with your arm bent at a 90-degree angle. Keep your elbow close to your body, and slowly curl your arm up until it is parallel to the ground. Hold for a second before slowly returning to the starting position. Repeat on the right side. This exercise helps to build strength and definition in the biceps while providing a great contrast to the tricep focused Anchored Tricep Kickbacks.
Resistance Band Hammer Curls are a great complementary exercise to Resistance Band Anchored Tricep Kickbacks. This exercise works the opposing muscle group in the arms, the biceps. Resistance Band Hammer Curls involve holding the band in each hand and bending the elbows to bring your hands up to shoulder height, keeping the palms facing each other. This exercise helps to strengthen and tone the biceps, providing a balance to the triceps that were worked with the Resistance Band Anchored Tricep Kickbacks. Resistance Band Hammer Curls can be done as a stand-alone exercise or combined with other exercises for an effective arm workout.
Resistance Band Reverse Grip Curls are an excellent complement to Resistance Band Anchored Tricep Kickbacks as they work the opposing muscle group. This exercise involves holding a resistance band with an overhand grip and bending your arms at the elbow to curl the band towards your shoulders. By focusing on the biceps, this exercise is the perfect counterpart to the triceps workout provided by the Resistance Band Anchored Tricep Kickbacks. Additionally, the resistance band offers constant tension throughout the range of motion, making this exercise ideal for targeting those hard-to-reach muscles.
Transform Your Triceps with Resistance Band Kickbacks
One of the most effective tricep exercises that can be done with resistance bands is the kickback. This exercise involves extending the arm behind the body while holding the resistance band, which targets the triceps. Kickbacks can be done in several variations, including single-arm, double-arm, and alternating, and each variation impacts the muscles in slightly different ways. With proper form and technique, kickbacks can help increase muscle strength and definition in the triceps. Incorporating this move in your routine can help transform your arms in no time!
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Arms Resistance Band Exercises