Triceps Extension - Water Bottle 2 Handed
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 shoulder-width apart. Grasp a water bottle and hold it with both hands. Raise the bottle straight above your head. This is your starting position. Lower the bottle behind your head, while keeping your upper arms 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 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 upright, holding a water bottle. Raise the bottle, in an arc, straight over your head.
Stand upright with your feet shoulder-width apart. Grasp a water bottle and hold it with both hands. Raise the bottle straight above your head. This is your starting position.
Step 2
Slowly lower the bottle behind your head, in an arc, without moving your upper arms.
Lower the bottle behind your head, while keeping your upper arms stationary close to your head. Inhale during this movement. Maintain an upright body position.
Step 3
Push the bottle, in an arc, back to the starting position, keeping your upper arms stationary.
Push the bottle, 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. Grasp a water bottle and hold one end in the cup formed by your two hands together palms up. Raise the bottle straight above your head.