Stepback Triceps Extension
Tone triceps & improve balance! Lunge into stronger arms with this combo move. Proper form is key for results!
The Stepback Triceps Extension mainly works the triceps and chest, with help from the core, quads and calves / shins. You'll need: dumbbells or cable machine.
Required Equipment
Stepback Triceps Extension Muscles Worked
Primary
Triceps (triceps brachii); Upper Chest (pectoralis major, clavicular head)
Secondary
Quads (quadriceps femoris); Abdominals (rectus abdominis); Upper Calf (gastrocnemius); Deep Core (transverse abdominis)
Stepback Triceps Extension Variations and Alternatives
How to do the Stepback Triceps Extension
Begin in a standing position holding a pair of dumbbells (if using weight) at your sides with your palms facing each other.
Step back with one foot into a reverse lunge position, bending both knees to form right angles. Your front thigh should be parallel to the floor, and your back knee should hover just above the ground.
As you lunge, keep your upper body upright, and perform a triceps extension by bending your elbows and bringing the dumbbells (or your hands if not using weights) behind your head. Keep your elbows pointing upwards, and do not let them flare outwards.
Extend your arms fully to lift the weights back up, engaging the triceps muscle at the back of your upper arm.
Return to the standing position by pushing off your back foot while bringing your arms back to your sides.
Repeat the movement for the desired number of repetitions and then switch legs.
Make sure to keep your core engaged throughout the exercise for balance and stability, and focus on a smooth, controlled movement to effectively work the triceps muscles. Adjust the weight of the dumbbells according to your fitness level and ensure that you maintain proper form to avoid injury.
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Stepback Triceps Extension FAQs
What muscles does the Stepback Triceps Extension work?
The Stepback Triceps Extension mainly works the triceps and chest, with help from the core, quads and calves / shins. The main muscles are the triceps brachii and pectoralis major.
What equipment do you need for the Stepback Triceps Extension?
Dumbbells or cable machine.
What workout day should the Stepback Triceps Extension go on?
It belongs on push day in a push/pull/legs routine.
What are some Stepback Triceps Extension variations and alternatives?
Similar exercises include the Backkick Triceps Extension, Bodyweight Double Tricep Kickback, Bodyweight Kneeling Tricep Extension and Bodyweight Tricep Kickback Pulse.
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