Tricep Kickbacks

[crazystepr]

Every time, without fail, when I do tricep kickbacks, I feel it so much in my upper back and neck that I can't finish them. I did S&H Bi's and Tri's the other day and was sore for 3 days in my upper back and neck after doing the kickbacks--and not a good sore.

I can't figure out how to do them without stressing my back and neck. Does anyone have any advice? I don't want to sub a different move in S&H since Cathe works the triceps in every other way--I'd just be repeating a previous move.

I tend to hold all of my stress in this area too so it's always tight and tense. I would love to be able to do kickbacks without suffering so much. TIA!

Allison

 

[darli ann]

I tighten my neck and shoulders all the time and have to remind myself constantly to relax that area, and I find my shoulders all up and around my neck when I'm doing tricep kickbacks. If I make myself "think" about the tricep it seems to help put the exertion back on that muscle. Mind games but it works for me. ;-)

 

[LauraMax]

Do you mean your traps or lats? It could be due to your stress.....

I don't know how Cathe does them in her workouts, but when I do them at the gym I place the opposite hand & same-side knee on a bench. That helps me with stability & balance so I can really focus on the exercise. Maybe you could try it that way on a step? Or even a coffee table?

 

[crazystepr]

Hey Laura,
Definetely my traps. I thought for sure that I was dying last week after doing Cathe's S&H Tri's.

Cathe does them both arms at a time but I think from now on I'm going to take your adice and just do one arm at a time.

And you're right--my stress definetely isn't helping.

Allison

 

[kathryn]

A first thing to try: watch how you are holding your head when doing these. If you allow your head to drop, or crank it up to look up, you will be putting more stress on your neck and upper back muscles than if you keep your head in line with your spine.

> I don't want to sub a
>different move in S&H since Cathe works the triceps in every
>other way--I'd just be repeating a previous move.

Doesn't Cathe only do two triceps moves in S&H: kickbacks and overhead extensions? I don't find the kickbacks to be as effective as lying extensions,(which hit the muscles in a different way from seated extensions), especially as one of only 2 exercises, so I always substitute those anyway. Since your back and neck are supported in this move, it would reduce tension in that area. And you can change grips---neutral/palms facing each other or pronated/palms facing forward---to hit the muscles a bit differently. Another option would be doing dips.

If you want to continue to do two-arm triceps extensions, you could support your head on a folded towel on the back of a chair (or something the same height), which would allow you to take some of the pressure off your back and neck and concentrate on the triceps. Or do them lying face-down on an angled bench.

Or do them one arm at a time, as Laura suggested, and watch that you are not shrugging your shoulders, as Dali Ann mentioned. Do a nice shoulder roll to the back before starting each set, ending with the shoulder blades retracted (back and down), and maintain that posture throughout.