Muscle group: triceps, shoulders.
Intensity: light.
Directions
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Bend forward at the waist, keeping your back straight and your abs tight.
- Place your arms by your sides with palms facing upwards.
- Slowly raise your arms as far as feels comfortable, squeezing your triceps.
- Hold this position for a second, then slowly lower your arms back to the starting position.
Modifications: this is the easiest modification.
Mistakes
- Moving too quickly: Slow, controlled movements are key to getting the most out of this exercise. Avoid using momentum to properly work on your triceps.
- Arching your back or allowing your shoulders to hunch forward: This can create unnecessary tension and stress on your neck and shoulder muscles. To get the most out of triceps pushbacks and avoid injury, it`s important to keep your shoulders relaxed and down, and maintain a neutral spine throughout the exercise.
Conclusion
Triceps pushbacks is a bodyweight exercise, primarily focused on the triceps brachii muscles, helping you achieve toned and defined arms. Engaging the triceps, deltoids, and pectoral muscles, this exercise contributes to upper body strength and muscle development. And strong triceps are essential for various daily activities, from lifting objects to pushing movements.
You can include triceps pushbacks in your upper body workout routine to specifically target and strengthen the triceps, or integrate them into circuit workouts, combining with other bodyweight exercises for a well-rounded full-body workout.
Triceps pushbacks is a versatile exercise, that provides an effective means to sculpt and strengthen your triceps while enhancing upper body functionality.