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Triceps Kick Back

Triceps Kick Back. Triceps. Origin: Long Head from the infraglenoid tubercle of scapula. Lateral head from the posterior humerus. Medial head from the posterior humerus. Insertion: Olecranon process of the ulna. Action: Extension of the elbow joint. Introduction.

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Triceps Kick Back

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  1. Triceps Kick Back

  2. Triceps Origin: Long Head from the infraglenoid tubercle of scapula. Lateral head from the posterior humerus. Medial head from the posterior humerus. Insertion: Olecranon process of the ulna. Action: Extension of the elbow joint.

  3. Introduction • It is a strengthening and toning exercise for all three heads of Triceps.

  4. Technique: • Hold a dumbell in one hand and put the other hand and knee on a flat bench • Back should be straight. Shoulder movement should be avoided. • Point your elbow as high as you can towards the ceiling while leaving the dumbell hanging by your side • Slowly extend your arm until it is as straight as you can. • Pause for a second, then back to starting position

  5. Starting Position Final Position Repetitions: 8-12 reps ( Try to increase the weight after each set) Sets: 3 sets Rest: 3 min between each set

  6. Variations: • Variation 1: Triceps kick back can be done with the elastic cable with even pressure throughout the movement.

  7. Variation-11 • Triceps Kick back with medicine ball • Used to increase the strength along with balance.

  8. Begin by lying on a stability ball while holding 2 dumbbells. Slightly lift your chest off the ball and tuck your chin so that your head and neck stay in good alignment.Pull your upper arm up so that it is parallel to your body, and slightly pinch your shoulder blades together.Exhale and straighten your arms (kicking back the dumbbell). Hold for a brief second and then slowly return to the starting position.

  9. Variation-111 • Triceps kick back lying on bench • Comfortable Position

  10. Triceps Kick Back Errors • Effective range of motion decreased by drop in elbow • Triceps Kick Back (correct form) already has half the effective range of motion as other triceps exercises greatest resistance occurs at full extension when weight travels parallel to gravity • If elbow is too low very little effective range of motion • exerciser typically tries to compensate and flexes arm against gravity • resistance does not travel parallel to gravity at end of motion • less weight is needed • possible causes • weight could be too great • exerciser is not bent over enough

  11. Sports Seeking Triceps Concentration • Tennis • Wrestling • Body Building • Cricket • Basket Ball • Discuss • Base ball

  12. Contraindications & Precautions • Contraindications • Pain • Inflammation • Fracture Humerus • Precautions • Valsalva Maneuver • Muscle Soreness • Overtraining

  13. The End • By Pooja Mehta & Deborah Yang

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