Overhead Tricep Extension (Water Bottle)
Step 1 - Stand with feet hip-width apart, holding one water bottle with both hands
Step 2 - Raise the bottle overhead, keeping your elbows close to your head
Step 3 - Lower the bottle behind the head by bending the elbows
Step 4 - Extend arms back to the starting position
Recommended Sets & Time:
Beginner: 2-3 sets of 10-12 reps, 45 seconds rest
Intermediate: 3-4 sets of 12-18 reps, 30 seconds rest
Advanced: 4-5 sets of 18-25 reps, 30 seconds rest
What to Focus On:
Tricep stretch and squeeze - You should feel a stretch at the bottom and a squeeze at the top
Elbow positioning - Keep your elbows pointing forward and close to your head throughout
Core engagement - Keep your abs tight to prevent your back from arching
Controlled movement - Don't let the weight drop behind your head, control it both ways
Modifications:
Easier: Use a lighter object or perform the exercise seated for better stability
Harder: Use a heavier object or slow down the tempo to 4 seconds down, 2 seconds up
