Triceps Extension - Standing Water Bottle
Recommendations: 2-3 Sets, 8-12 Reps
Beginner Triceps Strength Water Bottle Push Home
Purpose: This exercise is used to target the triceps muscle to develop size, definition, strength, endurance and power.
Benefits: This exercise works all heads of the triceps.
Stand upright. Grasp water bottles, palms inwards. Raise the bottles straight above your head. This is your starting position. Keep your elbows close to your head. Lower the bottles behind your head, while keeping your upper arms stationary close to your head. Inhale during this movement. Push the bottles, in an arc with your triceps, back to the starting position, keeping your upper arms stationary and close to your head. Exhale during this movement. Repeat for the recommended number of repetitions.
The triceps muscle group are straight muscles with three heads. All three heads straighten the elbow while the long head, crossing the shoulder joint also adducts the shoulder (pulls it down from the side) and extends the shoulder (pulls it down from the front).
Step 1
Stand holding water bottles straight over your head, keeping your elbows close to your head.
Stand upright. Grasp water bottles, palms inwards. Raise the bottles straight above your head. This is your starting position. Keep your elbows close to your head.
Step 2
Slowly lower the bottles behind your head, in an arc, without moving your upper arms.
Lower the bottles behind your head, while keeping your upper arms stationary close to your head. Inhale during this movement.
Step 3
Push the bottles, in an arc, back to the starting position, keeping your upper arms stationary.
Push the bottles, in an arc with your triceps, back to the starting position, keeping your upper arms stationary and close to your head. Exhale during this movement.