Bodyweight Tricep Kickback Pulse
Target your triceps with this bodyweight exercise! Feel the burn with small, controlled pulses. No equipment needed!
The Bodyweight Tricep Kickback Pulse mainly works the triceps, with help from the shoulders, lower back and core. No equipment needed: it uses just your bodyweight.
Bodyweight Tricep Kickback Pulse Muscles Worked
Primary
Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid); Spinal Erectors (erector spinae); Deep Core (transverse abdominis)
Bodyweight Tricep Kickback Pulse Variations and Alternatives
How to do the Bodyweight Tricep Kickback Pulse
Stand with your feet shoulder-width apart, knees slightly bent, and your torso leaning forward at about a 45-degree angle.
Extend your arms straight behind you with your palms facing inwards. This will be your starting position.
Without moving your upper arms, perform a small pulsing motion by bending and extending your elbows a few inches in a controlled manner.
The movement should be focused on squeezing the triceps muscle at the peak of each pulse.
Keep your core engaged and back straight throughout the movement to maintain good posture and balance.
Continue the pulsing motion without letting your arms drop for a set number of repetitions or time duration before relaxing.
Repeat for the desired number of sets, ensuring that you keep consistent form for each repetition.
Remember to breathe consistently throughout the exercise and to perform the movements with control, focusing on the contraction of the triceps muscles. Avoid locking your elbows at any point to keep tension on the muscles and reduce the risk of injury.
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Bodyweight Tricep Kickback Pulse FAQs
What muscles does the Bodyweight Tricep Kickback Pulse work?
The Bodyweight Tricep Kickback Pulse mainly works the triceps, with help from the shoulders, lower back and core. The main muscles are the triceps brachii.
What equipment do you need for the Bodyweight Tricep Kickback Pulse?
None. The Bodyweight Tricep Kickback Pulse is a bodyweight exercise, so you can do it anywhere.
What workout day should the Bodyweight Tricep Kickback Pulse go on?
It belongs on push day in a push/pull/legs routine.
What are some Bodyweight Tricep Kickback Pulse variations and alternatives?
Similar exercises include the Backkick Triceps Extension, Band Single-Arm Bent-Over Kickback, Band Tricep Kickback and Bodyweight Skullcrusher.
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