Kettlebell tricep workout for strong and well-defined arms
The triceps are one of the main appendicular muscles of the upper body, therefore, it is essential to train them properly if you want strong and well-defined arms. There are a variety of exercises that target them, however, they often imply the use of different fitness tools or machines, which may not be ideal if someone trains at home and has a small range of equipment.
If you are one of these people, then this article is what you need, as it provides you with an intense triceps workout that only requires kettlebells, a very common piece of equipment in most home gyms.
Tricep Exercise Using Kettlebell
The kettlebell exercises outlined below are ideal to target the triceps if you want to develop and define this muscle. Ideally, perform this workout twice a week, preferably along with other exercises to develop muscles evenly and obtain greater results.
Raised Dips
Technique
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Place two kettlebells on the floor roughly at shoulder-width, with the handles parallel to each other
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Sit between the kettlebells, with the legs extended in front of you
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Position your hands on the kettlebell handles, with the palms facing in. The elbows should be bent back at this point
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Pushing through your triceps, fully extend the arms to lift your trunk, whilst keeping the legs extended
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Gently bend the elbows to lower yourself onto the starting position. This is one repetition
Reps and Sets
Perform 8-12 reps for 3-4 sets
Narrow Push Ups
Technique
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Put one kettlebell flat on the floor, with the handle facing forward
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Position your hands next to each other on the bell section with the palms towards the center and the fingers wrapping around the kettlebell body
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Keeping the hands on the kettlebell, place yourself in an extended plank position by extending your arms and your legs
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Keeping the core engaged, bend the elbows to lower your chest to the kettlebell
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Pushing through with your triceps, extend your arms to get back into the starting position. This is one repetition
Reps and Sets
Perform 8-10 reps for 4-5 sets
Triceps Extensions
Technique
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Stand upright holding a kettlebell, with one hand on each side of the handle and the palms facing each other
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Extend your arms up to lift the kettlebell above you, with the thumbs pointing down
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Bend the elbows to lower the kettlebell behind your head
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Extend the arms to lift the weight and get back into the starting position. This is one repetition
Reps and Sets
Perform 10-12 reps for 4 sets
Tate Press
Technique
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For the tate press, Lie down on your back, holding a kettlebell with both hands. The hands should be placed upside down on the initial part of the handle, with the thumbs and indexes against the bell, the fingers wrapped around the horn mid-section, and the palms facing up
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With your elbows bent and the palms facing up, place the kettlebell on your chest
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Fully extend the elbows to lift the kettlebell up, right above your chest
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Bend the elbows to lower the kettlebell and return to the starting position. This is one repetition
Reps and Sets
Perform 10-12 reps for 4 sets
Triceps Kickbacks
Technique
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Stand upright, holding a kettlebell from the handle with each hand
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Hinge back at the hips to lean forward, until the torso is parallel to the floor
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Tuck the elbows into the waist, then bend them to bring the kettlebells to your shoulders
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Keeping the elbows tucked in, extend them to straighten the arms until they are in line with the torso
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Bend the elbows to bring the kettlebells back to the shoulders. This is one repetition
Reps and Sets
Perform 12-15 reps for 4 sets
What Kettlebell Exercises Target The Triceps?
Kettlebell training that target the triceps include overhead presses, bent-over rows, tricep extensions, tricep kickbacks and reverse curls. These are great kettlebell exercises for building muscle and strength in the triceps area. Start with lighter weights and increase the weight as you become more comfortable with the movements. Try to do at least 3 sets of 8-12 repetitions for each exercise, increasing or decreasing the amount depending on your fitness level. With regular practice, you will soon be able to see results!
Can You Use Kettlebells For Triceps?
Yes, you can use kettlebells for triceps exercises to build muscle and strength. Kettlebells are effective at targeting the triceps as they provide a unique form of resistance due to their structure, allowing you to achieve a greater range of motion while performing exercises. This increased range of motion, in turn, leads to increased activation of the triceps muscles, which helps to build strength and muscle. As with any exercise, be sure to use proper form and start with lighter weights before increasing the weight or number of repetitions to ensure safety and effectiveness.
Can A Kettlebell Tricep Workout Build Big Arms?
Yes, kettlebells can be used to build big arms with regular practice. Kettlebell exercises provide a unique form of resistance that allows you to achieve a greater range of motion while performing exercises. This increased range of motion helps to activate the muscles in your arms, leading to increased strength and size.
How Do I Build My Triceps With Kettlebells?
To build your triceps with kettlebell exercises, you should focus on tricep exercises such as overhead presses, bent-over rows, overhead extensions, tricep extensions and tricep kickbacks. These exercises provide a unique form of resistance due to the structure of the kettlebell that allows for an increased range of motion when performing the movements. This greater range of motion leads to increased activation of the triceps muscle, which helps to build strength and size.
Advantages Of Kettlebell Tricep Exercises
Kettlebell tricep exercises offer a number of advantages that make them an ideal choice for those looking to build muscle and strength in the triceps area. These kettlebell tricep exercises provide an increased range of motion which helps to activate the triceps muscles more effectively, leading to better results in a shorter period of time. Furthermore, the weighted nature of kettlebells allows for a more intense workout compared to traditional bodyweight exercises. Finally, kettlebell tricep exercises can be modified and adapted to suit different fitness levels, allowing beginners and experienced gym-goers alike to benefit from their use.
Other Kettlebell Tricep Workouts to Consider
Kettlebell Overhead Press
This tricep workout is a great exercise for targeting the triceps muscles, as well as other muscles such as the shoulders and chest. This exercise can help to create greater muscular balance while promoting overall strength and muscle growth.
To perform the overhead press, start by holding a kettlebell with both hands at shoulder height. Keep the chest up and core engaged as you press the kettlebell overhead until your arms are fully extended. Lower the weight back to shoulder height under control before repeating for reps. Be sure to keep the elbows close to your body throughout the movement, and focus on engaging the triceps to complete the overhead elbow extension on each rep. Start all workout listed with lighter kettlebell weights and increase gradually as form allows.
Kettlebell Push Press
The kettlebell push press is an effective tricep exercise that utilizes the power of momentum to help you lift heavier loads. This exercise targets the triceps, shoulders and chest while also helping to develop core strength. To perform the kettlebell tricep push press, start by holding a kettlebell with both hands at shoulder height. Keep your chest up and core engaged as you bend your knees slightly and dip down. As you stand back up, drive the kettlebell overhead using momentum from your legs before lowering it back to shoulder height under control. Focus on engaging the triceps to complete each rep.
Kettlebell Tall Kneeling Press
The kettlebell tall kneeling press is an effective exercise for targeting the triceps muscles. This exercise can help to increase strength and muscle growth in the upper arms while also developing core stability. To perform the tall kneeling press, start by kneeling on the ground with a kettlebell held in both hands at shoulder height. Keep your chest up and core engaged as you press the kettlebell overhead until your arms are fully extended. Lower the weight back to shoulder height under control before repeating for reps. Focus on engaging your triceps and core throughout the movement.
Kettlebell Blast
The kettlebell blast is an advanced exercise that can help to build strength and size in the triceps muscles. This exercise combines explosive movements with dynamic control, helping to create a powerful workout that can help you achieve greater results in less time. To perform the kettlebell blast, start by gripping the kettlebell handle with both hands at shoulder height. Keep your chest up and core engaged as you press the kettlebell overhead using an explosive movement. As the weight reaches its peak, immediately lower it back to shoulder height under control before repeating for reps.
Incline Kettlebell Curl
The incline bench kettlebell curl is an effective exercise for targeting the triceps and developing upper body strength. To perform the incline kettlebell curl, start by lying down on an incline bench set to 25-40 degrees, with a kettlebell in each hand held at shoulder height. Keeping your chest up, engage your core and curl the weights towards your chest under control. Return the weight to shoulder height and repeat for reps.
Kettlebell Floor Press
The kettlebell floor press is a great kettlebell tricep exercise for building muscle and strength. This exercise can help to increase muscle size and strength in the arms while also developing core stability. To perform the kettlebell floor press, start by lying on your back on the floor with a kettlebell held in both hands at chest height. Keep your chest up and core engaged as you press the kettlebells overhead until your arms are fully extended. Lower the weight back to chest height under control before repeating for reps.
Kettlebell Tricep Kickback
This exercise can help to promote muscle size, strength and definition in the upper arms, while also improving core stability. To perform the kettlebell tricep kickback, start by holding a kettlebell with one hand at shoulder height. Keeping your chest up, engage your core and extend the arm behind you until the weight is fully extended. Slowly return the starting arm overhead position before repeating for reps on each side. Focus on engaging your triceps throughout the movement.
Kettlebell Tate Press
The kettlebell tate press is a variation of the regular tricep kickback, but involves gripping the kettlebell by its horns instead of holding it with a single hand. To perform this exercise, start by standing with your feet shoulder-width apart and a kettlebell held by its handles in both hands at chest height. Keeping your chest up, engage your core and press the kettlebell overhead until your arms are fully extended. Lower the weight back to chest height under control before repeating for reps. Focus on engaging your triceps throughout the whole tate press.
To keep as much tension on your triceps as possible—and to keep your rotator cuffs, shoulder blades and wrists out of trouble—make sure to hold the weights with a neutral grip. This hand positioning will enable you to tuck your elbows closer to your sides and thereby make each press more triceps-dominant.
Kneeling Alternating Kettlebell Curl
This exercise requires you to kneel on one leg while holding a kettlebell in each hand at shoulder height. Keeping your chest up, engage your core and curl one kettlebell close to your chest under control. Return the weight slowly to shoulder height and repeat with the other arm. Continue alternating between arms for reps. This exercise can help to increase muscle size, strength and definition in the triceps while also improving core stability.
Note: Be sure to keep your elbow pinned in place and up parallel with your body. If you can't manage this, you need to use a lighter weight.
Decline Kettlebell Skull Crusher
The Decline Kettlebell Skull Crusher is another effective exercise for targeting the triceps. The kettlebell skull crusher requires you to lie on a decline bench angled at 15-20 degrees with a kettlebell held in each hand at shoulder height. Keeping your chest up and core engaged, extend one kettlebell with your arms behind you until the free weights themselves are fully extended. Then, slowly lower the kettlebells back to shoulder height before repeating for reps. This tricep workout can help to increase muscle size, strength and definition in the triceps while also improving core stability.
This movement, along with the constant pulling tension created from the kettlebells, creates enormous levels of mechanical tension, metabolic stress, and muscle damage, making this one of the greatest mass-builders you'll ever use for triceps. The decline in the kettlebell skull crusher produces the greatest range of motion and provides high levels of stretch that optimize muscle hypertrophy. If you're looking to notch things up another level, try doing them with the lower body elevated in an isometric leg raise position throughout. (You could also consider trying the alternating kettlebell skull crusher.)
Kettlebell Close Grip Bench Press
This bench press tricep workout requires you to lie flat on a bench press, with your feet firmly planted on the floor and your back straight. Keeping your chest up and core engaged, grip the kettlebells with an overhand grip at shoulder width apart and press them straight up. Make sure to keep your front elbows tucked close to your body throughout the movement. Lower the weights back to shoulder height under control before repeating for reps. This exercise can help to increase muscle size, strength and definition in the triceps while also improving core stability.
The kettlebell close grip bench press is an excellent exercise for gaining both size and strength because it enables you to overload the fast-twitch muscle fibers in your triceps by lighting much heavier weights than you would on other extension exercises. Additionally, unlike the barbell version of the exercise, you'll be holding the kettlebells with a neutral grip, which will take much of the pressure off your wrists, elbow joint and shoulders.
Kettlebell Overhead Tricep Extension
This kettlebell tricep workout requires you to hold a kettlebell with both hands overhead, keeping your shoulders locked and elbows close to your head. From this position, lower the kettlebell close behind your head, maintaining control throughout the movement. Extend your arms back up until the kettlebell is at shoulder height before repeating for reps. Focus on engaging your triceps throughout the exercise and keeping your core engaged for added stability. The kettlebell overhead triceps extension can help to increase muscle size, strength and definition in the triceps while also improving core stability.
While the overhead extension is typically used to target the long head of the triceps, holding an unstable load (the kettlebell) overhead in addition to the kneeling position will recruit more muscle fibers than a dumbbell, working all three triceps heads as opposed to just one because it involves shoulder extension.
Kettlebell Suitcase Row
To perform this tricep workout, start by standing with feet hip-width apart and a kettlebell held in each hand at your sides. Keeping your chest up, engage your core and bend at the waist, lowering your torso until it is close to parallel with the ground. From this position, row both kettlebells towards your sides under control before returning them back to starting position. Repeat for reps, focusing on engaging your back muscles throughout the movement. This exercise can help to increase strength and muscle size while also improving core stability.
Kettlebell Bottoms Up Clean
The Kettlebell Bottoms Up Clean is an effective exercise for targeting the core and main muscles while also developing strength and stability. To perform this tricep workout, start by gripping a kettlebell with one hand so that the handle is facing up towards your shoulder. Keeping your chest up, engage your core and use your legs to drive the two heavy kettlebells towards your shoulder in a clean motion. As you lift the heavy kettlebell up, rotate your wrist so that the kettlebell handle is facing upwards. Lower the weight back down to starting position and repeat for reps. This exercise can help to increase strength, stability and muscle size while also improving core stability.
Kettlebell Squat and Press
To perform this exercise, start by gripping two kettlebells at shoulder width apart. Keeping your chest up and core engaged, squat down until your thighs are at least parallel with the floor. From this position, press the kettlebells overhead until your arms are fully extended before lowering them back to shoulder height under control. Squat down again and repeat for reps, focusing on engaging your entire body throughout the movement. This exercise can help to increase strength, muscle size and definition while also improving core stability.
Kettlebell Lunge and Press
The Kettlebell Lunge and Press is a powerful exercise for strengthening the lower body musculature, particularly the glutes and quads, while also developing upper strength. To perform this tricep workout, start by gripping two kettlebells with an overhand grip at shoulder width apart. Keeping your chest up and core engaged, step forward with one leg into a lunge position. From this position, press the kettlebells directly overhead until your arms are fully extended before lowering them back to shoulder height under control. Step back to starting position and repeat for reps on the other leg, focusing on engaging your entire body throughout the movement.
Conclusion
Overall, when choosing a kettlebell tricep workout, you should aim to do around 20 sets for the triceps per week (ideally split into two sessions) if you want to put more focus on building your triceps. Choose tricep exercises that use different variables (over and underhand grip, and arm/body positioning) so you can hit all three tricep heads equally throughout the week. While your compound movements will likely be the same each week, you can switch up the kettlebell tricep workout isolation exercises each session.
The kettlebell tricep exercises outlined above are a great way to increase strength and muscle growth in the arms while also developing core and shoulder stability. The kettlebell training above targets all aspects of the triceps for a comprehensive workout routine that will help you build bigger arms. With proper form and consistent practice, a kettlebell tricep workout can be a great routine for developing stronger and larger arms. So get out there and start building your triceps!
References
Cotter, S., 2022. Kettlebell training. Human kinetics.