A New Look At An Old Approach
The triceps is one of the main sticking points for many bodybuilders, the problem isn’t their dedication, but exactly how to train them. Sure, you can get mass on, but can you still keep healthy joints? While dips are a go to for many builders when it comes to triceps, the “kickback” is a lesser known exercise that is just as good, if not better.
One of the main drawbacks of the dip is the angle in which most builders do them. They alter the angle to target more of the triceps. Unfortunately, altering natural body mechanics is a great way to promote dysfunctional movement patterns and destroy the joints. You never want to substitute good form in order to target specific muscle groups. Instead, try the “kickback” for targeting the triceps and keeping good form.
The “kickback” keeps you stable by having you lay your chest against an incline bench. This puts you in ideal position for triceps activation and perfect form. Taking your lower lumbar out of the equation also allows for more reps.
Men’s health Fitness Director B.J. Gaddour, performs the “kickback” for us down below.
Directions: Perform the following exercises in the order shown for 1 minute each, with no rest between exercises.
- Underhand-grip chest-supported triceps kickback
- Overhand-grip chest-supported triceps kickback
- Hammer-grip chest-supported triceps kickback
That’s 1 round. Do 3 to 5 rounds.
Still in love with Dips?
If you are going to perform dips, there’s a right and wrong way. Before you get on those bars, try pre-exhaustion. Do a set of isolation exercise such as the “kickback”, skull crushers, or triceps pressdowns before a set of dips. This will cause the triceps to give out and fail before chest and shoulders, therefore helping you keep correct form.
This method will help you activate your triceps, keep your natural body mechanics, and protect your joints all at the same time.
Try the exercises and tips above and let us know what you think about the “kickback”.
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