Your triceps brachii, triceps for short, is a three-headed muscle located on the back of your upper arm. The triceps are responsible for two joint actions -- elbow extension and shoulder extension -- and make up approximately two-thirds of your upper arm diameter. Kettlebells are an effective tool for developing your triceps.
Standing Kettlebell Triceps Extension
This triceps exercise requires good shoulder flexibility and focuses on the longest of the three triceps heads. Stand with your feet hip-width apart, your abdominal muscles braced and your shoulders down and back. Hold a kettlebell in both hands and raise your arms above your head so that the kettlebell hangs down the back of your forearms. Keep your upper arms close to your ears and bend your elbows to lower the kettlebell behind your head. Bend your arms are far as feels comfortable. Extend your arms and lift the kettlebell back to the starting position. For variety, you can also perform this exercise with one kettlebell in each hand.
Kettlebell Floor Press
The floor press is used by power lifters to develop the strong triceps necessary for a powerful bench press. Lie on your back with your legs bent and feet flat on the floor. Hold a kettlebell at arms' length in each hand. Keep your head on the floor and slightly arch your back. Inhale, bend your arms and lower your elbows to the floor. Keep your arms close to your sides so that your elbows touch down close to your ribs. Exhale and push the kettlebells back to arms' length. You can also perform this exercise using one arm at a time.
Kettlebell Kickbacks
This exercise isolates your triceps and is popular with bodybuilders looking to target the outer region of their triceps. Stand with your feet together and a kettlebell in your right hand. Bend your knees slightly and then lean forward from the hips. Place your left hand on an exercise bench to provide support for your lower back. Pull your right elbow into the side of your ribs and then hold your upper arm close to your body. From this starting position, straighten your arm and press the kettlebell back toward your hip. Hold this extended position for a second and then slowly return to the starting position. Repeat for the desired number of repetitions and then change arms.
Lying kettlebell Triceps Extensions
This exercise is often called skull crushers or nose breakers, which describes what can happen if you lose control of the weight. With that in mind, this exercise is best performed with a spotter on hand to help you if you get into difficulty. Lie on an exercise bench and, with a kettlebell in each hand, extend your arms so that the kettlebells hang down against the backs of your forearms. Keep your upper arms vertical throughout this exercise. Bend your arms and lower the kettlebells to either side of your head. Your elbows should be bent to at least 90 degrees. Extend your arms and press the kettlebells back to arms' length. You can also perform this exercise while lying on the floor.
References
- "Kettlebells For Dummies"; Sarah Lurie; 2010
- "Enter The Kettlebell! Strength Secret of The Soviet Supermen"; Pavel Tsatsouline; 2006
- "The Great Kettlebell Handbook"; Michael Jespersen and James Talo; 2008
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