Water Bottle Kickback on Incline Bench
Incline-supported tricep kickback that isolates the triceps with good upper-arm stability.
ArmsBeginnerStrengthExtension
At a glance
| Muscles worked | Primary: triceps. Secondary: rear delts |
|---|---|
| Muscle group | Arms |
| Difficulty | Beginner |
| Type | Strength · Extension |
| Sets & reps | 4 sets × 12-15 reps |
| Estimated calories burned | ~20 kcal |
How to do it
- Lie face-down or chest-supported on an incline bench holding water bottles.
- Keep the upper arms parallel to the floor and extend the elbows fully.
- Squeeze the triceps at the top.
- Lower with control.
- Complete 4 sets of 12-15 reps.
Equipment
- Water Bottles
- Incline Bench
Coaching tips
Benefits
Incline-supported tricep kickback that isolates the triceps with good upper-arm stability.
Common mistakes
Avoid swinging the bottles or dropping the upper arms.
Make it harder
Use heavier bottles or add a pause at full extension.
Make it easier
Use lighter bottles or reduce the range.
Breathing
Exhale as you extend, inhale as you lower.
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 × 12-15 repsGeneral 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.