Triceps Extension - Water Bottle Single
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 with your feet about shoulder-width apart. Grasp a water bottle in your right hand, palm inwards. Raise the bottle straight above your head. This is your starting position. Keep your elbows close to your head. Lower the right bottle behind your head, while keeping your upper arm stationary close to your head. Inhale during this movement. Push the bottle, in an arc with your triceps, back to the starting position, keeping your upper arm stationary and close to your head. Exhale during this movement. Repeat for the recommended number of repetitions. Stand upright with your feet about shoulder-width apart. Grasp a water bottle in your left hand, palm inwards. Raise the bottle straight above your head. This is your starting position. Keep your elbows close to your head. Lower the left bottle behind your head, while keeping your upper arm stationary close to your head. Inhale during this movement. Push the bottle, in an arc with your triceps, back to the starting position, keeping your upper arm 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 upright, holding a water bottle in your right hand straight over your head, keeping your elbows close to your head.
Stand upright with your feet about shoulder-width apart. Grasp a water bottle in your right hand, palms inwards. Raise the bottle straight above your head. This is your starting position. Keep your elbow close to your head.
Step 2
Slowly lower the right bottle behind your head, in an arc, without moving your upper arm.
Lower the right bottle behind your head, while keeping your upper arm stationary close to your head. Inhale during this movement.
Step 3
Push the bottle, in an arc, back to the starting position, keeping your upper arm stationary.
Push the bottle, in an arc with your triceps, back to the starting position, keeping your upper arm stationary and close to your head. Exhale during this movement. Repeat as required.
Step 4
Stand upright, holding a bottle in your left hand straight over your head, keeping your elbows close to your head.
Stand upright with your feet about shoulder-width apart. Grasp a water bottle in your left hand, palms inwards. Raise the bottle straight above your head. This is your starting position. Keep your elbow close to your head.
Step 5
Slowly lower the left bottle behind your head, in an arc, without moving your upper arm.
Lower the left bottle behind your head, while keeping your upper arm stationary close to your head. Inhale during this movement.
Step 6
Push the bottle, in an arc, back to the starting position, keeping your upper arm stationary.
Push the bottle, in an arc with your triceps, back to the starting position, keeping your upper arm stationary and close to your head. Exhale during this movement. Repeat as required.