LiftSetsLiftSets / Exercises / Kettlebell Overhead Triceps Extension
Kettlebell Overhead Triceps Extension
Works the triceps. Helped by the shoulders and abdominals.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
tricepsshouldersabdominals
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 4-6 |
| Muscle size | 8-12 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | Kettlebells |
|---|---|
| Level | Beginner |
What to think about
- Elbows forward, close to your head.
- Only the forearm moves.
- Full stretch at the bottom, squeeze at the top.
How to do it
- Stand with your feet hip-width apart, holding a kettlebell by the horns with both hands. Press it overhead until your arms are extended, with the bell hanging behind your hands.
- Brace your abdominals and keep your upper arms vertical and close to your head. This is your starting position.
- Bend at the elbows to lower the kettlebell behind your head, going as far as your shoulder mobility allows without your elbows flaring outward.
- Extend your elbows to press the kettlebell back to the starting position, keeping your upper arms still throughout.
- Keep your ribcage down and avoid arching your lower back as you extend.
Other exercises for the triceps
- Bench Dips
- Bench Press - Powerlifting
- Bench Press with Chains
- Cable Lying Triceps Extension
- Cable One Arm Tricep Extension
- Cable Rope Overhead Triceps Extension
- Close-Grip Barbell Bench Press
- Close-Grip EZ-Bar Press
Track it in LiftSets
Log Kettlebell Overhead Triceps Extension with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store