What’s up! Today, we will finish a 5-minute powerful triceps kettlebell workout.
This workout can be done a single time as a tricep finisher or repeated several times to complete a full kettlebell triceps exercise!
5-Minute Powerful Kettlebell Triceps Workout
TIME LENGTH: 5 minutes
EQUIPMENT NEEDED: A kettlebell
Beginner: Do this exercise three times. Recover after each workout for three minutes and then do it again.
Intermediate: Perform this exercise four times. After each workout, rest for two minutes and repeat.
Advanced: Complete this exercise five to six times. Recover after each workout for one minute, and then repeat.
To begin, choose an area that is comfortable in an open area. Do each kettlebell tricep exercise for 60 minutes before switching to the next one without taking a break. If you require an interruption, make it one!
Every time you complete this exercise, you should perform more reps, add weight or make fewer stops.
#1 Closed Kettlebell Tate Press
- Lay on your back and have your feet firmly planted on the floor.
- Grasp your kettlebell’s handle using both hands, with your palms facing forward.
- Make sure that your elbows are towards the side and that the kettlebell is placed over your chest.
- Work your triceps in a triceps-like position to raise your arm. Push the kettlebell upwards.
- Squeeze your triceps muscles hard on the top.
- The kettlebell slowly lowers towards your chest while ensuring your elbows are flared and wide.
#2 Close Grip Kettlebell Bench Press
- Relax on your back and set your feet firmly on the floor.
- Hold the kettlebell with both hands and palms facing each other.
- Begin by placing the kettlebell on the bottom of your chest.
- Engage your triceps muscles to pull the kettlebell higher over your chest.
- Press your triceps firmly at the top, then slowly return to the starting point.
#3 Close Grip Kettlebell Skull Crusher
- Lay on your back, with your feet firmly planted on the ground.
- Take each side of the kettlebell so that your palms are facing each other.
- Place the kettlebell on your head horizontally, with the weighted end pointed toward your head.
- While your elbows are in a fixed posture and bent, gradually pull the kettlebell to your back until the kettlebell almost hits the ground.
- Squeeze your triceps muscles hard at the top, then slowly return to your starting position.
#4 Alternating Kettlebell Kickback
- Take a stable standing position.
- Keep the back straight. Pivot at your lower back until you are equal to the floor.
- Grab your hand over the handle using one hand with your palm facing towards the inside.
- The kettlebell should be brought closer to the chest. Then bend your arms so that your elbow is at 90 degrees angle to your forearm.
- While your elbow is straight, tighten your triceps to pull the kettlebell to your side to extend your arms fully.
- Squeeze your triceps to the highest point of the rep. Then return to your starting position.
- Keep alternating arms and repeat!
#5 Kettlebell Overhead Extension
- Stand up with your feet about shoulders apart.
- Take each side of the kettlebell so that your palms face one another.
- Place it horizontally over your head, with the weighted side facing toward the front.
- While keeping your elbows folded into your shoulders and your arms close to the top of your head. Gradually reduce the load until forearms and elbows create 90-degree angles. Maintain your upper arms still and let your forearms move freely.
- Contract your triceps to pull the kettlebell upwards in a controlled manner until it reaches the starting position.