French Press - Lying Water Bottle Alternate

Recommendations: 2-3 Sets, 8-12 Reps

Beginner Triceps Strength Water Bottle Push Home

Purpose: This exercise works primarily the triceps.

Benefits: The exercise eliminates isolates the triceps.

Lie face up on the floor. Grasp water bottles in each hand, with palms facing inwards (hammer grip). Push the bottles up so that they are over your head (not your chest). This angle will keep tension on your triceps throughout the exercise. Your elbows should be close to your body. This is your starting position. While holding the upper arms stationary, slowly lower the right bottle to beside your head. Inhale during this movement. Slowly press the bottle back up to the starting position, keeping your upper arm stationary. Exhale during this movement. While holding the upper arms stationary, slowly lower the left bottle to beside your head. Inhale during this movement. Slowly press the bottle back up to the starting position, keeping your upper arm stationary. Exhale during this movement. Repeat for the recommended number of repetitions.

The triceps is a straight muscle with three heads. The long head straightens the elbow, adducts the shoulder (brings it from a side position to the body) and extends the shoulder (brings the arm from a front position down to the body). The lateral head (outer head) straightens the elbow. The medial head also straightens the elbow.