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The Complete Guide to Dumbbell Triceps Kickbacks: Bigger And Stronger Arms.

Triceps kickbacks are a great way to isolate the triceps and build those arm muscles. In this article, we’ll show you how to do dumbbell triceps kickbacks with perfect form.



Dumbbell triceps kickback

Why Dumbbell Triceps Kickbacks?

The dumbbell triceps kickback is an isolation exercise that targets the tricep muscles located on the back of the upper arm. It is mostly done with dumbbells and can also be done with cables or bands. The tricep muscles are one of the most important muscle groups in your body, as they are responsible for extending your elbow joint and providing stability for your shoulder joint. This makes them very important for activities such as throwing, pushing, pulling, etc.

The Effectiveness Of Dumbbell Triceps Kickback?

To build bigger arms, you need to challenge yourself with more weight as you progress, and the triceps muscle group being the large muscle group in the arms needs to be targeted with an arm-isolation exercise.

Here come triceps kickbacks. A perfect isolation exercise that effectively adds extra muscle to the back of your arms. I will show you how you can get the most out of dumbbell triceps kickback.

Proper Form For A Bigger Arm With Dumbbell Triceps Kickbacks.

Stand with your feet more than shoulder-width apart and a moderate weight in each hand. Hold the weights next to your body, with your palms facing away from you.

Place both hands on either side of your lower back so that it curves inward. Engage the muscles in your core and maintain an upright posture as you hinge at the waist and bring them forward towards the ground.


Place your arms close to your body with your head in line with your spine. As you exhale, straighten the elbows, engaging the triceps. Hold the upper arms still and only move the forearms during this movement.

Stop here, then inhale to return the weights to the original position.

How Many Reps And Sets Are Enough for triceps kickbacks

This is a hard question to answer, as every individual’s goals and fitness level may be different. However, if you are aiming for a bigger arm, then you will be required to lift heavier and increase the reps or even to failure. This doesn’t permit you to exercise with a weight you can’t do 10-12 reps.

For beginners, you should be able to do about 2-4 sets and 10-12 reps each.

Select at least 3 days in a week, or add it to your routine if you are missing out.

Tips To Have The Best Of Dumbbell Triceps Kickbacks

The dumbbell kickback is an exercise that requires a level of stabilization that most people are not used to. This exercise can be done with one arm or two, but it still requires the same focus and stability to complete the full range of motion.


There are many different ways to perform triceps kickbacks. For the most effective results, choose a weight that is heavy enough for you to be challenged but still have it be an exercise you can do without struggling.

Aim for quality reps. Keep your upper arms stiff allowing only the forearms to move.

Add weight gradually to make the workout more challenging. As you progress, it is important to shock the muscles with heavier weight. This doesn’t permit you to go overboard and hurt yourself.

Try doing the reps to failure. Overtraining has its consequences, but instead of stopping at 12 reps if and not feel your triceps burn, go for the until-failure method.

Variations to the Dumbbell Triceps Kickbacks

The Dumbbell Triceps Kickbacks is a popular exercise for the triceps, but not many people know that there are variations of the exercise. The following is a list of exercises that can be considered variations of the kickback exercise:


Resistance Band Kickbacks

Resistance band kickbacks are an excellent variation to target the biceps. They are a relatively easy exercise to perform and they don’t require any special equipment, which is particularly convenient for those who travel often or those who don’t have much space.

One Arm Cable Kickback

The cable kickback is another variation that tortures the triceps. It’s done by anchoring a D-handle to an elbow pad and then holding it in one hand with your arm bent at 90 degrees. Next, you set your feet about shoulder width apart and lean forward slightly with your chest out. Then, you extend the arm back as if you were rowing a boat, squeezing your triceps.


Alternative Dumbbell Kickback And Hold

Dumbbell kickback and hold is a great variation that adds extra stress to the triceps and the chest.

Avoidable mistakes

  1. Using too much weight
  2. Flaring the elbow
  3. Rounding your back
  4. Using momentum

Bottom Line

For those looking to add more muscle definition to their arms, the triceps kickback exercise is a solid choice. The triceps kickback is a unilateral exercise that works one arm at a time, isolating each of the three muscle groups located in the upper arm region for greater effectiveness. Do this and other arm exercises for strength and mass.

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How To Bench Press: The Ultimate Guide To Proper Form.

The bench press is one of the most powerful compound exercises but is dangerous when done incorrectly.



Few exercises are more popular within the gym than the bench press. This movement is often seen as a benchmark for overall strength and, when performed correctly, can be an excellent way to target the chest, shoulders, and triceps.

However, as with any other exercise, there are proper techniques that should be followed to reduce the risk of injury and maximize results. The bench press has many variants, most of which are similar in structure and execution.

The two most common are the decline bench press and the incline bench press. In this article, we will explore how to bench press in the correct form. Sounds exciting huh!

What is the bench press?

The bench press is a weightlifting exercise that primarily targets the pectorals, or chest muscles. It is one of the three powerlifting exercises, along with the squat and deadlift. To perform the bench press, you must first lie down on your back on a weight bench, then press a weight upwards with your arms until your elbows are fully extended.

How to set up and do the bench press

It can be tricky to set up correctly to ensure you are getting the most out of the exercise. Here is a step-by-step guide on how to set up the bench press and its correct execution.


1. Lie down on the bench and place your feet flat on the ground.

2. Position your hands slightly wider than shoulder-width apart on the barbell.

3. Lift the barbell off the rack and hold it above your chest with your arms straight.

4. Lower the barbell to your chest by bending your elbows.

5. Push the barbell back to the starting position by extending your elbows.


The upward motion of the bench press

The upward motion of the bench press is the most important part of the lift, as this is when the weight is moved from the chest to the shoulders. It forcefully push the weight from your chest till your arms are straight while squeezing every muscle involve . Focusing on this motion will help you to lift more weight and improve your strength.

The upward motion of the bench press

The downward motion of the bench press should be slow and controlled. You should use your chest muscles to push the weight down, and stop when your elbows reach 90 degrees. Do not let the weight fall on your chest, as this can lead to injuries.

Common mistakes and how to fix them

like any other exercise, there are a few things you can do to make sure you’re getting the most out of your bench press and avoiding common mistakes.

Here are four of the most common mistakes people make when doing the bench press:

1. Using too much weight.

This can lead to bad form and put unnecessary stress on your joints. Start with a weight that you can


2. Not using a spotter.

Not using a spotter when doing bench press can lead to serious injury. This is because when you are lifting a weight that is too heavy for you and you cannot complete the lift, the weight will likely fall on your chest, which can cause rib and sternum fractures, or even a heart attack.

A spotter will help to keep the weight under control if you are unable to complete the lift, and will also help to ensure that you are using the correct form when lifting. If you do not have a spotter, it is best to use a weight that is lighter than what you are capable

3. Arching your back.

Many people think that arching their back when doing bench press will make them lift more weight. However, this is not the case. Arching your back can lead to injuries. When you arch your back, you are putting unnecessary stress on your spine. This can cause back pain and even lead to serious injuries.

Instead of arching your back, try to keep your spine in a neutral position. This will help you lift more weight and also prevent injuries.

4. Not keeping your elbows in.

Many people make the mistake of not keeping their elbows in when doing bench presses, which can lead to several problems. First, it can cause the weights to move inward and crush your chest. Second, it can cause the bar to travel in an arc rather than straight up, which puts more stress on your shoulder joints.


To keep your elbows in, think about pushing them toward your navel as you lower the weight. This will help keep the weight moving in a straight line and minimize the strain on your joints.

Bench press variations

There are many bench press variations that can be used to target different areas of the chest and to provide a new challenge.

Decline Bench Press

One variation is the decline bench press, which targets the lower part of the chest. This can be done by lying on the bench with your feet on the floor, and then lowering the weight until your elbows touch your sides.

Incline Bench press

Another variation is the incline bench press, which targets the upper part of the chest. This can be done

Benefits of bench pressing

Bench pressing is one of the best exercises you can do to improve your overall strength and fitness. It works a large number of muscles in your body, including your chest, shoulders, and triceps.


Bench pressing can also help you lose weight. When you bench press, you are working your entire body, so you burn more calories than you would if you were only doing cardio. And because bench pressing increases your strength, you’ll be able to lift heavier weights and burn even more calories.


Now you can feel confident when performing bench press because you know how to execute the movement correctly. Explore the blog for more exercise and workout guides.

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What a beginner should do in the gym.




Technique is key to lifting weights effectively. To get the most out of your weight training regimen, abide by these dos and don’ts.

What do I put on and take with me.

You don’t have to dress in the most up-to-date fitness attire or sneakers to the gym; just make sure your clothes are functional for working out, and unless you’re returning home right after, don’t forget a change of clothes.

The following is a list of necessary gym backpack items:

  • Gym-appropriate training gear .
  • Sweat towel .
  • Gym shoes (sturdy trainers work best; avoid weak canvas shoes)
  • Water bottle .
  • Post-workout snack.

Guidelines for weightlifting

Do the following when lifting weights:

1.Maintain proper hygiene.

2.Observe others’ privacy



4.Set a sensible weight limit when lifting.


6.Lift the recommended amount of weight.

7.Make sure to vary your workouts.

8.Plan your week’s workouts and when you can get to the gym.


9.Bring a friend or meet new ones, and pledge to attend as a group.

10.Familiarize yourself with good gym etiquette.

11.Don’t drop weights.

By acknowledging that you can learn anything and benefit from it, you are already one step ahead if you are reading this.

Here’s an added piece of advice. A solid understanding of nutrition is important if you want to reduce weight.

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How to do inclined bench press for a proper form

How to get the most out of an inclined bench press




If you have made it this far then you deserve to know how to do inclined bench press movements. This will help you clear any doubt as to whether you are doing it correctly or not.

Besides, it is golden to know the exercise you are doing and do it correctly. If you missed the ‘How To Do Flat Bench press’, you can check it out to get the insight.

What is the incline bench press?

This is a variation of regular bench presses. Very effective exercise for the chest muscle group, and it is recommended for individuals who want to target the upper portion (the clavicular head) of the chest muscle group.

The clavicular part is the smaller, upper portion, which originates from the first half of your clavicle. This is what we usually mean by upper chest”. StrengthLog

Your triceps and shoulders are indirectly worked on to give you that amazing physique.

3. Why is the incline bench press important?

The inclined bench press not only adds mass muscle to your upper chest but also helps you build upper body strength. Because it is a compound strength training exercise, it is effective when you want to lose weight and build muscle.

Different muscles are targeted when executing the movements of the inclined bench press. This helps to increase hypertrophy to accelerate muscle gain.


How to do the incline bench press effectively

Using an incline bench, lie back and place your hands just wider than shoulder-width apart. Feet flat on the floor. The bench should be at a 45-degree angle.

Completing the movement: Slowly lower the weight and touch slightly below your collarbone. Inhale on the way down. Without a pause at the bottom
exhale and force the weight to the starting position. You should feel your chest muscles flexing.

The incline bench press: Tips and tricks

Add to your chest workout routine. If you have excluded this exercise from your chest workout, you now know the reason why you should be doing it regularly.

Avoid injury by learning the proper technique. Your goals may be curtailed if you hurt yourself. Therefore go by the information given and make sure to do it the right way.

Don’t lift more than you can. The quickest and smartest thing to do as a newbie to a gym is to know how many weights you can lift in each exercise. Mostly, you will see the weight on the plates. Take note of how much you can lift.


To wrap things up

If you have followed the instructions given, I am sure you have had a successful execution of the inclined bench press. We have more on all of the exercises you have in your workout plan. Come back for more and leave your comment after the experience.

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