Flat Bench Water Bottle Tricep Extension
Classic skull-crusher style extension using water bottles for convenient tricep isolation.
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At a glance
| Muscles worked | Primary: triceps. Secondary: none |
|---|---|
| Muscle group | Arms |
| Difficulty | Beginner |
| Type | Strength · Extension |
| Sets & reps | 4 sets × 12-15 reps |
| Estimated calories burned | ~22 kcal |
How to do it
- Lie on a flat bench holding water bottles above the chest with arms extended.
- Bend the elbows to lower the bottles toward the forehead or just behind the head.
- Extend the arms back to the starting position, squeezing the triceps.
- Keep the upper arms stationary.
- Complete 4 sets of 12-15 reps.
Equipment
- Water Bottles
- Flat Bench
Coaching tips
Benefits
Classic skull-crusher style extension using water bottles for convenient tricep isolation.
Common mistakes
Avoid flaring the elbows or moving the upper arms.
Make it harder
Use heavier bottles or slow the eccentric.
Make it easier
Reduce the range or use lighter bottles.
Breathing
Inhale as you lower, exhale as you extend.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 20-40 secondsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.