Water Bottle Tricep Extension on Situp Bench
Isolates the triceps with light resistance while supported on the bench.
ArmsBeginnerStrengthExtension
At a glance
| Muscles worked | Primary: triceps. Secondary: shoulders |
|---|---|
| Muscle group | Arms |
| Difficulty | Beginner |
| Type | Strength · Extension |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~4 kcal |
How to do it
- Sit or lie on the sit-up bench holding a water bottle overhead.
- Bend the elbows to lower the bottle behind the head.
- Extend the arms to return to the start.
- Keep the upper arms stationary.
- Repeat for desired reps.
Equipment
- Sit-up Bench
- Water Bottle
Coaching tips
Benefits
Isolates the triceps with light resistance while supported on the bench.
Common mistakes
Avoid flaring the elbows or using momentum.
Make it harder
Use heavier bottles or slow the eccentric.
Make it easier
Perform with one bottle or reduce range.
Breathing
Exhale as you extend, inhale as you bend.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 5 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.