If you’re looking to work on your triceps, kettlebell triceps exercises are a great addition to any workout routine.
You can used kettlebell training for building endurance and stamina, toning up those muscles, or adding power and strength.
We’ve put together a list of some of the best kettlebell triceps workout exercises, suitable for all levels of experience. Let’s take a look.
Kettlebell Skull Crusher
The skull crusher is one of the best kettlebell exercises for working your triceps, and helping you build muscle mass.
To get started, you need to pick up one kettlebell with both hands and lie back on the floor or your fitness bench, holding your kettlebell so it is directly above your face.
When you’re comfortable, slowly bend your elbows and move the kettlebell back behind your head until you feel the stretch in your triceps.
Then slowly push the kettlebell back up above your head, and repeat for 3 sets of 12 reps.
Kettlebell Close Grip Bench Press
To get ready for this kettlebell arm exercise, you need to lie down on your back, keeping your knees comfortably bent.
Grab a single kettlebell in both hands, with your one hand either side and your thumbs locked in the handle. Gently rest it on your chest.
When you’re ready, push your kettlebell straight up above your chest, and then slowly lower it until you’re back in your starting position.
Repeat that for 3 sets of 12 reps.
Kettlebell Triceps Dip
This exercise can be great workout for your triceps – and it’s more effective than doing dips on a bench. It works multiple muscle groups, including your pecs and your core.
To get the most out of this great exercise, you’ll need to grab two kettlebells.
Sit down on the ground, and place a kettlebell either side of you on the floor, tucking them in tight next to your body.
Place a neutral grip on the handle of each kettlebell, and keeping them stable on the ground – slowly push your upper body off the ground.
Gradually lower yourself back down. Repeat that for 3 sets of 12 reps.
Kettlebell Floor Press
You might want to work with a lighter kettlebell for this triceps exercise.
Lay down flat on the floor – with your feet, hips, shoulders and head touching the ground.
Tuck your elbows in close to your sides, with a kettlebell in each hand in a neutral grip. They should be around your lower chest.
Slowly extend your elbows upwards until your arms are outstretched, and then slowly return them to your side. Repeat for 3 sets of 12 reps.
This is a great exercise for working your upper chest as well as your triceps.
Are kettlebells better than dumbbells?
Let’s start by looking at the differences between the two types of weights.
Dumbbells have a handle with an equal weight on either side. The kettlebell handle is directly above the weight.
Due to their differing designs, both dumbbells and kettlebells train and work your muscles in different ways. So it’s probably not helpful to see it as one being better than the other – they are just different. You can use them both for a varied workout!
One of the benefits of using kettlebells is that due to their weight distribution, it takes more effort to stabilise them as your workout. This can mean that kettlebell exercises take slightly more effort than the same exercise with dumbbells. So if you’ve been used to working with dumbbells, try the same workout with kettlebells for an additional challenge!
The design of kettlebells also makes them easier for practicing fast movements that help you train your fast twitch muscle fibres.
What size kettlebell should I start with?
It all depends.
If you’re new to weight training, it’s always advisable to start with a lighter weight and choose a light kettlebell.
If you’ve been exercising with weights for a while, you might be okay starting with heavy kettlebells.
A common suggestion is that men begin with a kettlebell that is between 12kg and 16kg, and women begin with a kettlebell that is between 8kg and 12kg. Once you build up your strength and stamina, you can gradually increase your weight.
Where can I buy kettlebells?
Kettlebells are widely available online, with a great range available at Best Gym Equipment covering the needs of beginners to experts.
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