The Overhead Triceps Extension develops strength in the triceps muscles that support Free Weight Core exercises like the Bench Press.
It is performed using a single kettlebell or dumbbell.
Figure 14-22 shows the exercise as it would be conducted by an individual Soldier:
Starting Position
The starting position for the Overhead Triceps Extension is the Straddle Stance position with the arms extended overhead holding a single dumbbell or kettlebell.
Grip the kettlebell with one hand on either side of the handle with the bell toward the ground.
Hold the dumbbell by cupping one end of the dumbbell in both hands with the other end toward the floor.
Movement
From the starting position, lower the weight behind the head and between the shoulder blades.
Inhale through the movement.
After a brief pause, reverse the movement to return to the starting position, exhaling through the movement.
Check Points
● Do not arch the back during the lift and keep the head aligned with the spine.
● Always lift a weight that can be controlled throughout the range of motion.
● Use a lighter weight to improve control if necessary.
Repetitions
Repeat this movement for the correct number of repetitions and sets required to meet the goal of the free weight session.