Double Dumbbell Incline Bench Prone Tricep Kickback

Instructions for proper form

1. Set the incline bench to a 30-45 degree angle. Lie face down on the bench, ensuring that your chest is supported and your feet are flat on the ground. 2. Hold a dumbbell in each hand with a neutral grip (palms facing in). 3. Keep your elbows close to your body and bent at a 90-degree angle. 4. While exhaling, extend your elbows by lifting the dumbbells until your arms are fully extended behind you. 5. Squeeze your triceps at the top of the movement and then slowly lower the dumbbells back to the starting position while inhaling. 6. Maintain a stable upper body and avoid lifting your shoulders towards your ears.

Common mistakes to avoid

1. Using excessive weight which can lead to poor form. 2. Lifting your shoulders or arching your back, which can strain your lower back. 3. Flaring your elbows out instead of keeping them close to your body. 4. Not fully extending your arms, which can limit the effectiveness of the exercise.

Benefits

Specific benefits of the exercise

Targets and isolates the triceps brachii, helping to build strength and muscle mass in the upper arm. Improves overall arm stability and definition.

Expected results and timeframe

With consistent training 2-3 times per week, you can expect to see increased muscle definition and strength in the triceps in about 4-6 weeks..

Who this exercise is best for

This exercise is best for beginners looking to build strength in their triceps, as well as individuals targeting bodybuilding goals focused on upper body aesthetics.

Scientific studies supporting its effectiveness

Research in sports science shows that isolation exercises, like the tricep kickback, effectively contribute to muscular hypertrophy when integrated into a balanced training program (Schoenfeld, 2010).

Variations

Beginner modifications

1. Use lighter weights to master form 2. Perform the exercise with one arm at a time to focus on form and control. 3. Adjust the incline of the bench to a less steep angle.

Advanced progressions

1. Increase the weight of the dumbbells gradually. 2. Combine with a tricep dip or skullcrusher to create a compound movement. 3. Incorporate resistance bands for added tension.

Integrations

Complementary exercises

1. Tricep Dips 2. Skull Crushers 3. Overhead Tricep Extensions 4. Push-ups

Super set recommendations

Pair the Double Dumbbell Incline Bench Prone Tricep Kickback with Bench Press or Dumbbell Bicep Curls for opposing muscle training.

Sample workout routines

1. Warm-Up: 5-10 mins of light cardio 2. Workout: A. Incline Dumbbell Bench Press B. Double Dumbbell Incline Bench Prone Tricep Kickback C. Dumbbell Bicep Curls D. Tricep Dips 3. Cool Down: Stretching

Exercise combinations

Combine with compound movements like Bench Press or Push-Ups to fully engage the upper body and enhance workout efficiency.

Best time to do this exercise in your workout

Incorporate this exercise in the middle or at the end of your upper body workout routine, after performing compound movements for optimal energy utilization.