Exercises with kettlebells for triceps:

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It's no secret that doing basic exercises with a kettlebell can give you a great workout because its shape is perfect for dynamic movements. You can comfortably grasp the handle and rotate the implement freely without having to change your grip. Kettlebells come in a variety of sizes, allowing you to choose the most suitable weight for a particular exercise. This type of equipment is used to develop strength and build muscle mass, and, depending on how you exercise it, will add some cardio to your workout.

In fact, if you haven't already incorporated kettlebell exercises into your workouts, they're definitely worth checking out. To get started, try breaking up your workouts with a couple of sets on the upper body muscles. Most of them are perfect for both beginners and more experienced athletes. They will help you strengthen your core, develop strength, and learn how to maintain balance while holding a load overhead, which will help you safely perform more complex exercises with kettlebells or other equipment in the future. This conclusion was shared by kettlebell lifting and weightlifting coach Eva Fagin from Body Space Fitness in New York.

The advantage of these exercises is that in addition to the upper body, many other muscle groups are involved in the work. “The good thing about kettlebells is that sometimes just one exercise forces the whole body to work,” says Faigin. “Most kettlebell exercises involve combining different movements, which means that several muscle groups are involved at the same time.” For example, rotating a kettlebell around your head definitely works your arm muscles, but it also does a great job of strengthening your core muscles. Thus, one-handed exercises with a kettlebell replace the push press and barbell rows. Conversely, most lower-body movements, such as kettlebell swings, require some upper-body strength and stability.

Training Recommendations

As you know, the triceps consists of three bundles and each of them can be worked with a kettlebell. Apart from the specific shape of the athletic equipment, which simultaneously makes it impossible to perform a whole range of exercises, but also allows you to do many others with high ergonomics, working with a kettlebell makes it impossible to select the weight needed for training. This is a significant drawback and, in fact, can even cause injury. But in most cases, this simply reduces the effectiveness of the exercises, and in some cases, even makes it impossible to perform the exercises.

Kettlebells come in 16, 24 and 32 kilogram sizes, so women and children simply cannot perform most exercises with them.

Training with a kettlebell at home to develop the triceps should be based on the French press in several variations. Among the most effective exercises of this type are the French press in a horizontal position and vertical from behind the head. You should also consider exercises such as kettlebell push-ups and kettlebell push-ups.

Let's look at each exercise in detail.

Press

All abdominal exercises with kettlebells are not suitable for beginners, who first need to learn how to perform them correctly with their own weight and only then gradually increase them.

Crunches

This is a classic version of crunches on the floor, only with additional weights. It is most convenient to hold the projectile on the chest with two hands. Don’t forget that when doing crunches, you don’t need to lift your lower back off the floor—only the shoulder girdle, while rounding your spine and straining your abs.

Reverse crunches

This is a heavier version of reverse crunches - when you do not pull your body towards your stationary legs, but, on the contrary, raise your bent legs, lift your buttocks and lift them up, straining your lower abs.

Here you can hold the weights with your arms outstretched in front of you:

Side plank

Here the oblique abdominal muscles work statically. The kettlebell can be held with your free hand at the shoulder or on your arm extended upward. You can stand in the plank either on your elbow or on a straight arm.

Corner on kettlebells

An excellent exercise for the rectus abdominis muscle. The technique is:

Place the implements shoulder-width apart so that when you lean on them, your arms are perpendicular to the floor.
Sit between the apparatus, stretch your legs forward, grasp the handles of the weights, straighten your arms. The pelvis should lift off the floor.
Raise your legs up so that an angle of 90 degrees is formed between them and the body, and hold for as long as possible.

Arm extensions with a kettlebell from behind the head (French press)

The exercise can be performed with one hand or two. This is an effective option for training the medial and long head of the triceps brachii muscle. The exercise can be performed standing or sitting, but it is safer to perform the option while sitting upright. Using his example, let's look at the execution technique.

Starting position – sitting upright. The weight should be taken with both hands and raised above your head. The downward movement begins with inhalation. Performed slowly and concentrated. The elbows are bent until a right angle is formed, after which they straighten as they exhale.

How to pump up your triceps at home with one kettlebell? All available exercises

Fans of sports, fitness and an active lifestyle always try to be in good physical shape. Some people regularly train in the gym, while others prefer to exercise at home or on sports grounds. One of the most effective and affordable sports equipment is a kettlebell, as it can develop any physical qualities and is great for home workouts.

The kettlebell will not take up much space at home and can pump up all the muscles. In this article, we will introduce you to the most accessible home exercises with this triceps sports equipment, which determines how voluminous your arms will look. To perform them, you don’t need anything else except a kettlebell, except for a few meters of free space.

Hannibal Kettlebell Push-Ups

A rather difficult, but effective exercise for developing the triceps muscles. It will bring results only if it is done using perfect technique. Suitable for experienced athletes.

California Kettlebell Floor Press

This exercise engages all three heads of the triceps. Movements must be done slowly and under control. Elbows should be kept close to the body.

Kettlebell press with two hands lying on the floor

Basic exercise for the triceps muscles. To prevent the main load from going to the pectoral muscles, concentrate on working the target muscles. Lower your arms slowly to avoid hitting your elbows on the floor. For experienced athletes, you can use another version of this exercise - one-arm bench press.

In this case, first we perform the required number of repetitions with the weaker hand, then we change the hand and do the same number of times. Just like with the two-arm press, we concentrate on working the triceps.

Kettlebell Bench Press

This exercise is more suitable for untrained athletes, women or children, but I can’t help but mention it. The exercise is an alternative to the close-grip barbell press. Starting position lying down. Arms extended upward. Elbows are straight. The kettlebell should not be held by the handle, but by the main part (core). The downward movement begins with inhalation. Elbows pressed to the body. The projectile moves at the level of the solar plexus.

Triceps exercises with a kettlebell are a good option for those who do not have the opportunity to work with other sports equipment, however, for better muscle development, it is better to introduce other exercises into the training, for example, reverse push-ups, push-ups and dips. It is quite possible to perform such exercises at home.

Also read: Kettlebells or dumbbells – which is better? Kettlebell mill - what kind of exercise is this? Traters with kettlebells → 20 exercises with kettlebells at home → Biceps exercises with kettlebells → Triceps exercises for home →

Video

In this video you will learn how to pump up your biceps with a 16 kg kettlebell.

Every novice athlete should remember that if he wants to get good arm relief, then he needs to pump up his triceps, biceps and shoulders. But practice shows that many people prefer not to particularly pump up their triceps, and it’s in vain.

Professional athletes pay special attention to pumping up the triceps, because to get truly big arms you need to use various exercises. If you want, you can pump up this muscle at home.

It is advisable to have at home:

Kettlebells and a horizontal bar will also be useful.

Completeness

— weight (set of weights)	1 PC.
- case	1 PC.
- passport	1 copy
— glove for weights weighing 1, 2, 5 kg	1 PC.
— for weights weighing 10 and 20 kg	2 pcs.
— for sets of weights:

Tweezers Brush

glove for sets with weights weighing more than 1 g

1 PC. 1 PC. 1 PC

carried out in accordance with GOST OIML R111-1-2009 “GSI. Weights of classes E13 E2, F1s F2, M13 M1-2, M2, M2-3 and M3. Part 1. Metrological and technical requirements" Appendix YES.

Standards used during verification: standard weights in accordance with GOST 8.021-2005.

Slow push-ups

Do you want to hone your push-up technique to perfection? Well, you will have to sweat and have plenty of time, since you will have to spend at least 8 seconds on each push-up. When performing this task, it is very important to work out the entire amplitude of the push-ups so that there are no gaps left in it, which you usually skip when chasing the number of push-ups per minute. Now you will do push-ups very slowly, stopping along the way and checking that everything is in order - and at the same time, putting a good load on your muscles.

How to do

Take a lying position, then start moving down and, bringing it to half, pause for 2 seconds.
Then lower yourself almost to the floor - another 2-second pause.
Return to the middle position and hold again for 2 seconds.
Finally, hold the starting position for 2 seconds.

Muscles involved

The Hammer exercise with dumbbells, due to its increased popularity, has gained a fair amount of controversy between athletes. Thus, some argue that the technique best engages the biceps, while others point to more effective development of the brachialis.

Despite various controversies, research practice shows the relationship between the use of the “Hammer” and the main muscle fibers, which are equally involved:

Biceps or biceps muscle tissue in the shoulder joint. Since in the process of turning the palm, the head of the biceps muscle is stretched to its maximum extent, the functional feature of the biceps structures is characterized by the development of their full potential.
Brachialis. The exercise allows you to put the brachialis muscle tissue in the most natural and effective position for subsequent training. In this case, motor power is characterized by an increase in productivity, which contributes to the extensive development of muscle tissue.
Brachioradialis or brachioradialis muscle. This muscle tissue is the basis of the forearm, the tension of which is characterized by the natural bend of the arm in relation to the shoulder and elbow joints. This neutral position allows you to work the internal tissues of the muscle more effectively.

Considering that the muscle tissues described above are located close to each other, correct execution of the technique allows you to use the muscles more effectively, which is indirectly affected by lifting heavy weights.