Water Bottle Tricep Extension to Sit Up on Incline
Combines an overhead tricep extension with a sit-up for efficient arm and core training.
ArmsIntermediateStrengthCompound
At a glance
| Muscles worked | Primary: triceps & abs. Secondary: shoulders, core |
|---|---|
| Muscle group | Arms |
| Difficulty | Intermediate |
| Type | Strength · Compound |
| Sets & reps | 4 sets × 10-12 reps |
| Estimated calories burned | ~28 kcal |
How to do it
- Lie on an incline bench holding a water bottle overhead.
- Perform a tricep extension, then continue into a sit-up.
- Squeeze the triceps and abs at the top.
- Lower with control.
- Complete 4 sets of 10-12 reps.
Equipment
- Water Bottle
- Incline Bench
Coaching tips
Benefits
Combines an overhead tricep extension with a sit-up for efficient arm and core training.
Common mistakes
Avoid using momentum or losing control of the bottle.
Make it harder
Use a heavier bottle or slow the tempo.
Make it easier
Perform the movements separately.
Breathing
Exhale as you extend and sit up, 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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Intermediate · 3 sets × 8-12 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.