Triceps Kickback - Bent Over 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 with your feet about shoulder-width apart. Grasp water bottles, palms facing inwards. Bend over so that your back is parallel with the floor. Keep your knees slightly bent to reduce lower back stress. Bend your elbows so that the upper arms are parallel to your back and elbows are at a 90 degree angle. This is your starting position. Straighten your right elbow in a kickback motion. As the bottle moves, rotate your hand so that the palm is facing back. Exhale during this movement. Lower the bottle back to the starting position, keeping your upper arm stationary and parallel to your back. Inhale during this movement. Repeat for the recommended number of repetitions. Straighten your left elbow in a kickback motion. As the bottle moves, rotate your hand so that the palm is facing back. Exhale during this movement. Lower the bottle back to the starting position, keeping your upper arm stationary and parallel to your back. Inhale during this movement. Repeat for the recommended number of repetitions.
The triceps muscles 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, palms inward. Bend over. Bend your elbows at 90 degrees, upper arms level with your back.
Stand with your feet about shoulder-width apart. Grasp water bottles, palms facing inwards. Bend over so that your back is parallel with the floor. Keep your knees slightly bent to reduce lower back stress. Bend your elbows so that the upper arms are parallel to your back and the elbows are at a 90 degree angle. This is your starting position.
Step 2
Kickback the right bottle to the rear, rotating your hand palms back, upper arm stationary.
Straighten your right elbow in a kickback motion. As the bottle moves, rotate your hand so that the palm is facing back. Exhale during this movement.
Step 3
Return to the starting position, keeping upper arm stationary and level with your back.
Lower the bottle back to the starting position, keeping your upper arm stationary and parallel to your back. Inhale during this movement. Keep your knees slightly bent to reduce lower back stress. Bend your elbows so that the upper arms are parallel to your back and the elbows are at a 90 degree angle. Repeat as required.
Step 4
Kickback the left bottle to the rear, rotating your hand palms back, upper arm stationary.
Straighten your left elbow in a kickback motion. As the bottle moves, rotate your hand so that the palm is facing back. Exhale during this movement.
Step 5
Return to the starting position, keeping upper arm stationary and level with your back.
Lower the bottle back to the starting position, keeping your upper arm stationary and parallel to your back. Inhale during this movement. Keep your knees slightly bent to reduce lower back stress. Bend your elbows so that the upper arms are parallel to your back and the elbows are at a 90 degree angle. Repeat as required.