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Medicine Ball Triceps Extension

IntermediateStrengthTier T3

You stand with your feet shoulder-width apart, holding a medicine ball overhead with both hands and straight arms. You lower the ball behind your head by bending your elbows, then straighten them again.

Targets: Elbow
Muscles: Triceps

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

medicine_ball

Home Options

  • medicine ball

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A man standing with his feet shoulder-width apart, holding a medicine ball overhead with both hands.

    Step 1 of 3

    Stand with your feet shoulder-width apart and your knees slightly bent, holding the medicine ball overhead with both hands, arms extended.

  2. The same man, now with the medicine ball lowered behind his head, both elbows bent.

    Step 2 of 3

    Lower the medicine ball behind your head by bending your elbows, keeping your elbows pointed forward.

  3. A man standing with his feet shoulder-width apart, holding a medicine ball overhead with both hands.

    Step 3 of 3

    Stand with your feet shoulder-width apart and your knees slightly bent, holding the medicine ball overhead with both hands, arms extended.

Safety Information

Keep both elbows pointed forward, close beside the head, throughout the lowering and raising phases -- never let them flare out to the sides -- because this is the required elbow position while lowering the ball. If you have a shoulder impingement, elbow tendinopathy, or a recent shoulder or elbow injury, ask a physical therapist or physician before attempting this exercise, because the shoulders and elbows carry the medicine ball's full weight in a fully overhead position throughout the motion. Stop and return the medicine ball to the overhead starting position with control immediately if you feel a pinch, sharp pain, or numbness in the shoulder, elbow, or neck at any point in the lowering or raising motion. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.