Tuesday 25 July 2017

Karl Henry - Ten most important exercises you will ever learn: Week 5 - Tricep kickback

Karl's tricep kickback 1
Karl's tricep kickback 1
Karl's tricep kickback 2

For the past few weeks, I've been focusing on the bicep muscles at the front of the arms, a crucial component of any workout. But today I want to turn my attention to the opposite arm muscle, the tricep at the back of the arms.

The tricep is such an important muscle group and a key area to hit in your workout. The muscle itself forms an inverted horseshoe shape when flexed and is the area commonly referred to as "bingo wings".

There are plenty of exercises to work this area - the tricep dip being one of the classic ones - but I wanted to bring you a different exercise that you may not have seen before and will really work your triceps. That exercise is called the tricep kickback.

This exercise involves the use of dumbbells, but if you don't have a set you can substitute with two bottles of water.

Variations

Working hard in your sessions is always crucial, so with that in mind I wanted to show you what you can do to make that happen with the tricep kickbacks. Obviously the easiest way to do this is to use a heavier dumbbell. Another way to do this is to extend the arm above the hips and towards the ceiling. By changing the angle, you can make things a lot harder very easily.

Health tip of the week

Add more colour to your day. One of the simplest ways to ensure that you are increasing your quantity of fruit and vegetables - as well as better quality foods in your day - is to simply increase the variety of colours you are eating and drinking each day from natural sources.

A rainbow plate full of vitamins, minerals and antioxidants can help you towards reaching your five-a-day goal, and the less white foods, the better. Colour up your diet for an easy health boost.

Irish Independent

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