Tricep Kickback Heel-Tap
Tone your triceps and calves with this two-in-one exercise! Get ready to feel the burn with Tricep Kickback Heel-Tap.
The Tricep Kickback Heel-Tap mainly works the triceps and calves / shins, with help from the core and lower back. No equipment needed: it uses just your bodyweight.
Tricep Kickback Heel-Tap Muscles Worked
Primary
Triceps (triceps brachii); Upper Calf (gastrocnemius)
Secondary
Abdominals (rectus abdominis); Lower Back (quadratus lumborum)
Tricep Kickback Heel-Tap Variations and Alternatives
How to do the Tricep Kickback Heel-Tap
Starting Position:
Stand with your feet shoulder-width apart.
Engage your core and maintain a straight posture.
Bend your knees slightly and hinge forward at your hips, keeping your back flat.
Arm Position:
Bend your elbows to 90 degrees and hold your arms close to your body.
Your palms should be facing inwards.
Movement Phase:
Extend your arms backward, straightening them while keeping your elbows close to your body. This is the kickback motion.
As you kick back your arms, simultaneously lift your heels off the ground by engaging your calf muscles.
Return Phase:
Slowly return your arms to the starting position by bending your elbows.
Lower your heels back to the ground.
Repetition:
Perform this movement for 10-15 repetitions.
Aim for 2-3 sets with a brief rest (30 seconds to a minute) between sets.
Tips:
Focus on controlling the movement rather than rushing through it.
Make sure your elbows remain close to your body throughout the exercise.
Breathe out as you extend your arms and breathe in as you return to the starting position.
Tricep Kickback Heel-Tap FAQs
What muscles does the Tricep Kickback Heel-Tap work?
The Tricep Kickback Heel-Tap mainly works the triceps and calves / shins, with help from the core and lower back. The main muscles are the triceps brachii and gastrocnemius.
What equipment do you need for the Tricep Kickback Heel-Tap?
None. The Tricep Kickback Heel-Tap is a bodyweight exercise, so you can do it anywhere.
What workout day should the Tricep Kickback Heel-Tap go on?
It belongs on push day in a push/pull/legs routine.
What are some Tricep Kickback Heel-Tap variations and alternatives?
Similar exercises include the Backkick Triceps Extension, Bodyweight Double Tricep Kickback, Bodyweight Tricep Kickback Pulse and Double Side-Step Tricep Kickback.
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