Triceps Extension Stepback
Expert Advice
Keep your elbows close to your head and only move your forearms to isolate and effectively work the triceps muscles.
How-to-do Steps
- Stand with your feet hip-width apart and arms extended overhead, hands together.
- Step one foot back into a lunge while simultaneously bending your elbows to lower your hands behind your head.
- Push back up to the starting position and step forward.
- Alternate the lunging leg with each triceps extension and repeat for the desired number of repetitions.
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Muscles Worked
Triceps Extension Stepback primarily targets the Quads, Hamstrings, Glutes, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads33%
Hamstrings33%
Glutes34%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Triceps Extension Stepback work?
Triceps Extension Stepback primarily targets the Quads, Hamstrings, Glutes. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Triceps Extension Stepback?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Triceps Extension Stepback suitable for beginners?
Triceps Extension Stepback is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
