Instructions

1

Stand with feet shoulder-width apart, holding a resistance band or cable anchor at chest height with both hands. Position yourself facing away from the anchor point with arms bent at 90 degrees, elbows level with shoulders.

2

Grip the band/handles firmly with palms facing down or slightly inward. Establish a stable stance with core engaged and slight forward lean from ankles. Keep shoulders back and chest open.

3

Allow the band to pull your torso into a forward flexed position, bringing chest toward the anchor point. Let arms bend naturally as resistance increases. Control the movement and avoid collapsing at the shoulders.

4

Explosively contract chest muscles to drive your body away from the anchor point, extending arms forward and straightening the torso. Return to the starting position with arms extended and chest open. Squeeze pectorals at the end position.

PRIMARY MUSCLESPectoralis Major

SECONDARY MUSCLESAnterior Deltoids, Triceps, Serratus Anterior, Core Stabilizers

EQUIPMENTBand

DIFFICULTYIntermediate

Overview

When programming for Pectoralis Major growth, the Band Triceps Kickback stands out as a highly efficient Strength choice. Performing this movement with Band forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Reduces the likelihood of Upper Arms injuries by reinforcing connective tissue strength.
Allows for a natural movement path that closely mimics functional daily activities.
Promotes balanced muscular development by effectively recruiting the Pectoralis Major and associated synergists.
Utilizes Band to create sustained mechanical tension, forcing deep muscle adaptation.

Common Mistakes

Using excessive momentum to swing the Band rather than controlling the eccentric phase.
Failing to achieve a full range of motion, which drastically limits Pectoralis Major engagement.
Losing core tension, leading to poor spinal alignment and reduced power output.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Upper Arms.

Pro Tips

If you feel this primarily in your joints rather than the Pectoralis Major, instantly lower the weight and readjust your Band setup.

Muscle Anatomy

The primary driver is the Pectoralis Major. However, the movement also recruits Anterior Deltoids, Triceps, Serratus Anterior, Core Stabilizers to maintain control of the Band.

Exercise Variations

Dumbbell Band Triceps Kickback
Cable Band Triceps Kickback
Banded Band Triceps Kickback

Band Triceps Kickback