Hi guys, simple question - are tricep kickbacks beneficial in any way? I just want my triceps to gain in size as well as shaping them for a defined look - i know close benching will add mass and i was wondering would a superset with kickbacks increase tone/mass? And any alternatives would be great advice - thanks
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06-13-2014, 08:33 AM #1
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Kickbacks - Beneficial or Waste Of Time??
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06-13-2014, 08:35 AM #2
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06-13-2014, 08:41 AM #3
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^^ Agreed. Any exercise that you feel working in the target area is a go. Maybe focusing on the squeeze at full contraction on most reps. Might etch in detail, as they say. Unless this is Broscience. :-)
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06-13-2014, 08:58 AM #4
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06-13-2014, 09:04 AM #5
I lean down next to a bench on my knees, and place the top of my arm on the side of the bench with the rest of my arm hanging off to do kick backs. This ensures that my tricep is doing all the work when I do them.
The reason people hate on them is because most people find it difficult to target the tricep, and there shoulder ends up doing alot of the work. So I find my way of doing them a lot easier to isolate the tricep, and keep your arm straight.
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06-13-2014, 10:15 AM #6
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Kick backs can be a beneficial exercise. when I see guys do it, they use too much weight and they use sloppy form. Here is how I like to do kick backs.
Start off with the palm facing you, as you kick back start turning your palm towards the ceiling. End position of the movement should be palm facing ceiling. Squeeze the muscle and bring the dumbbell back to a starting position.
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06-13-2014, 10:18 AM #7
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06-13-2014, 10:36 AM #8
I'm gonna go against the grain here. Sure, I agree they have some benefit. But there are so many different tricep exercises that are much better that, in my opinion, it's a waste of time and energy to be doing kickbacks when you could be doing something better.
There is no such thing as 'strong enough'
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06-13-2014, 10:36 AM #9
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The thing that I personally find a bit inefficient about kickbacks is that the tension on the muscle only reaches its maximum at one point, so for most of the ROM you're not really challenging your muscles at all and then for one brief fraction of a second you do. You're mostly just swinging your arm in the air with any actual work being done in a very small part of the entire ROM.
Just my thoughts though, do them if you so wish or find them useful.Strength + Speed = Power
If you never fail, you aren't truly pushing yourself to the limit. If you never push yourself to the limit, how do you know what you're truly capable of?
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06-13-2014, 10:41 AM #10
We have a finite amount of time each day and spend a finite amount at the gym... There are so many better choices out there that it seems silly to include kickbacks when you can do close grip bench, close grip inclines, close grip declines, close grip pin presses, jm presses, dips, skull crushers, dead stop skull crushers, french press, overhead db extensions, your 8000 variations of push downs...
Its pretty low on the totem pole for me.
Well unless you're a volume monster and have like 8 exercises for triceps alone then yeah, there'd be a spot for it on there I suppose?Lower back control/arching:
- Arching your back will not flatten out your lower back.
- Lower back is arched by tilting your crotch towards your knees.
Counterintuitive? 101% so!
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A muscle can be either Medial to the midline or Lateral to it.
Therefore, there is no such thing as a medial/lateral delt.
Lateral delt or MIDDLE delt please...
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06-13-2014, 10:49 AM #11
I don't usually kick back and you can honestly get the almost same muscle activation via hammer grip(?) cable push down. Benefit of this is you can go super heavy without breaking the form. I would safely assume kick back is useless if there is no cable machine. Come at me bros if you disagree.
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06-13-2014, 11:02 AM #12
I agree with this. They are an alright exercise but why not do an exercise you can use more weight in? What do you think is going to give you bigger triceps, Close grip benching 225 or doing high rep kickbacks with a 15lb dumbbell?
As state above, definition is only acheived through loss of body fat. Doing these low weight high rep exercises are not going to give you more definition
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06-13-2014, 12:12 PM #13
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06-13-2014, 12:26 PM #14
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06-13-2014, 12:34 PM #15No brain, no gain.
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06-13-2014, 12:37 PM #16
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