Kettlebell triceps exercise: supine arm extensions

The triceps brachii is the strongest muscle in our upper arm. The thick triceps allows us to burst the cuffs and wear clothes more stylishly. At the same time, the triceps brachii is the most commonly used muscle in sports training. The powerful triceps brachii Head muscles will take your athletic performance to the next level!

There are many ways to exercise the triceps brachii. Among them, the triceps are heavily involved in various multi-joint pressing movements (bench press and shoulder press), and the long head spans two joints. In addition to extending the elbow, there is also stretching , the function of external rotation and adduction of the shoulder, it will also be involved in various pulling movements!

Today we are going to introduce to you a good triceps training method: supine kettlebell extension

The Kettle Ling is easier to hold. Compared with barbells and dumbbells, the Kettle Ling is freer and has a more comfortable grip.

Compared with lying on the back, the decline posture will increase the range of motion to a greater extent than the supine posture.

How to do it?

Lie on a stool with an inclination of 15-20 degrees. The essentials of the action are the same as traditional dips and extensions! Big armFixed, bend your elbows and lower the kettlebell to your forehead, then hold for a second, then contract your triceps, straighten your arms and drive the kettlebell back to the starting position!

6-10 times per group! Repeat 3 sets!

Note:

Try to maintain the tension of the triceps during the movement! Avoid putting too much stress on your elbows!

Keep your upper arms fixed and reduce shoulder involvement!

Be careful not to open your elbows outward!