These 8 kettlebell tricep exercises are a fantastic way to strengthen your arms.
Kettlebells are perhaps an unusual way to train the triceps, but this doesn’t mean they’re not effective.
Building stronger arms with these kettlebell tricep exercises is important because the triceps make up two thirds of the upper arm and are essential for any holding, pushing or pulling movements involving both your bodyweight or external weights.
Whether you only have kettlebells at hand or want to shake up your training, give the kettlebell tricep exercises outlines below exercises a go.
Read more: The Ultimate Kettlebell Upper Body Workout
What are the triceps?
Your triceps brachii is a three-headed muscle on the posterior side of your upper arm that connects your elbow to your shoulder. It lies directly opposite to your biceps muscle.
The tricep heads are the long head, medial head, and lateral head, but only the long and lateral heads are the superficial muscles of the triceps and hence the ones you can see. However, it’s important to strengthen all of them.
Your triceps are essential for any upper body holding, pushing, or pulling movements. They also play an important role with shoulder stability and elbow extension.
Some exercises emphasise certain heads more than others and activate them to different degrees. As Set for Set explains:
- Exercises that bring your arm overhead will emphasize the long head because this position stretches it. i.e. overhead extensions
- Exercises that position your arm backward will also emphasize the long head because it involves shoulder extension. i.e. tricep kickbacks
- Exercises that use an overhand or neutral grip will emphasize the lateral head because they pronate the elbow.
- Exercises that use an underhand grip will emphasize the medial head.
8 Kettlebell Tricep Exercises for Stronger Arms
If you want to train for strong, stable and well-developed triceps, it’s important you hit the muscle from all angles by using exercises that vary your hand positioning, arm positioning, and load placement.
- Bell-Grip Overhead Extension
- Tricep Dip
- Tate Press
- Tricep Kickback
- Skull Crusher
- Close-Grip Floor Press
- Single Arm Overhead Extension
- Push Up On The Ball
- Tricep-Dips-WODs: John Fornand on Unsplash