The triceps press out exercise was the focus last week, and this week I’ll describe and discuss the triceps pushdowns and triceps kickback. Take a moment to check out last week’s column for the foundational information and, as always, please consult your physician prior to beginning any exercise program.
TRICEPS PUSHDOWN – Resistive tubing or cable/pulley system
•Anchor resistive tubing above the head to a non-movable anchor point, facing the resistive tubing.
•Hold both handles in both hands with one hand on top of the other.
•Stagger legs front to back, hinged from hip joint approximately 10-15 degrees, front knee bent.
•Hold elbows tightly to the sides of the torso, with elbows aligned with the shoulders, arms at a 90-degree elbow-flexed position.
•Press straight down toward the floor, fully extending the arms at the elbow joint, without moving the shoulders, then return to the 90-degree elbow-flexed position.
•If using a cable/pulley system, choose a one-handled grip and place both hands on the same grip, with the body facing the direct line of pull.
TRICEPS KICKBACK – dumbbells/resistive tubing
•Begin by kneeling on a weight bench with the inside leg and same hand supporting the body on the bench, then hinge forward from the hip joint creating a table-top back.
•Place the outside leg and foot on the floor, knee relaxed, with the same arm raised up to shoulder height so that the upper arm is parallel to the floor, shoulders parallel, and the working arm is in a 90-degree flexed position at the elbow joint.
•Hold a moderate dumbbell in the outside hand (you must be able to hold the upper arm continuously at shoulder height, parallel to the floor throughout the exercise) and extend the arm fully at the elbow joint (think of opening a door), then return to the 90-degree flexed position (think of closing a door).
•Avoid turning the body toward the working side; keep your shoulders square and parallel.
•With resistive tubing, standing with legs hip-distance apart, wind the tubing around each hand until there’s approximately 4-6 inches of tubing between the hands.
•Stand with the left arm flexed 90 degrees across the front of the torso, keeping tubing taut throughout the exercise, then place the right arm back alongside the torso, so that the armpit is closed, the right elbow is back and flexed about 45 degrees.
•Press the right arm back into full elbow extension, then return to the elbow flexed position.
Jackie Wright is the owner/manager of Never Summer Fitness, LLC located in Grand Lake, Colo.