Tricep Kickback Plank
The Tricep Kickback Plank mainly works the triceps and core, with help from the glutes & hips. No equipment needed: it uses just your bodyweight.
Optional Equipment
Tricep Kickback Plank Muscles Worked
Primary
Triceps (triceps brachii); Abdominals (rectus abdominis)
Secondary
Obliques; Glutes (gluteus maximus)
How to do the Tricep Kickback Plank
Why: Yes, with bands, you can grow your arms and sculpt your abs all at once! You'll do that here.
How to Do It:
Anchor your band at a low height.
Set up in a low plank position. Stack your elbows directly beneath your shoulders and extend your legs. Rest your weight on your elbows and your toes.
Squeeze your glutes and core to create full-body tension. Think about pulling your belly button into your spine. Your back should form a straight line; don't let your pelvis dip down or your butt to rise up.
Grab the band with one hand. Pull down to where your upper arm is in line with your torso. Bend and straighten at the elbow for a tricep extension. Don’t move your upper arm.
Sets and Reps: Aim for 3 sets of 10 to 12 reps per side
Tricep Kickback Plank FAQs
What muscles does the Tricep Kickback Plank work?
The Tricep Kickback Plank mainly works the triceps and core, with help from the glutes & hips. The main muscles are the triceps brachii and rectus abdominis.
What equipment do you need for the Tricep Kickback Plank?
None. The Tricep Kickback Plank is a bodyweight exercise, so you can do it anywhere.
What workout day should the Tricep Kickback Plank go on?
It belongs on push day in a push/pull/legs routine.
Training calculators
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