Kettlebell Overhead Triceps Extension
A beginner strength exercise for the triceps, done with a kettlebell.
- Main muscles
- Triceps
- Also works
- Shoulders and Abs
- Equipment
- Kettlebell
- Level
- Beginner
- Type
- Isolation
- Movement
- Push
How to do the Kettlebell Overhead Triceps Extension
- Stand with your feet hip-width apart, holding a kettlebell by the horns with both hands. Press it overhead until your arms are extended, with the bell hanging behind your hands.
- Brace your abdominals and keep your upper arms vertical and close to your head. This is your starting position.
- Bend at the elbows to lower the kettlebell behind your head, going as far as your shoulder mobility allows without your elbows flaring outward.
- Extend your elbows to press the kettlebell back to the starting position, keeping your upper arms still throughout.
- Keep your ribcage down and avoid arching your lower back as you extend.
Sets and reps
| Muscle | 3–4 sets of 10–15 reps, rest 60–90 seconds |
|---|---|
| Pump or finisher | 2–3 sets of 15–20 reps, rest 45–60 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Kettlebell Overhead Triceps Extension
Band Skull CrusherResistance band · Beginner
Body Tricep PressBodyweight · Beginner
Cable Incline Triceps ExtensionCable · Beginner
Cable Lying Triceps ExtensionCable · Beginner
Cable One Arm Tricep ExtensionCable · Beginner
Cable Rope Overhead Triceps ExtensionCable · Beginner
Decline Dumbbell Triceps ExtensionDumbbell · Beginner
Decline EZ Bar Triceps ExtensionBarbell · Beginner
Questions
What muscles does the Kettlebell Overhead Triceps Extension work?
Mainly the triceps, with the shoulders and abs helping.
Is the Kettlebell Overhead Triceps Extension good for beginners?
Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.
What can I do instead of the Kettlebell Overhead Triceps Extension?
Good alternatives that train the triceps: Band Skull Crusher, Body Tricep Press, Cable Incline Triceps Extension or Cable Lying Triceps Extension.
How many sets and reps of the Kettlebell Overhead Triceps Extension should I do?
Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.
Exercise steps and photos: free-exercise-db (public domain).