Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lower the kettlebell behind your head by bending your elbows, keeping your upper arms still. Lower until your forearms touch your biceps or as far as your mobility allows, feeling a stretch in your triceps. Extend your elbows to press the kettlebell overhead, fully straightening your arms and squeezing your triceps at the top.
To maximize triceps engagement, keep your elbows tucked close to your ears throughout the movement, preventing them from flaring outwards. Brace your core firmly to maintain stability and prevent excessive arching in your lower back, which can compromise form and increase injury risk. At the top of the movement, consciously squeeze your triceps hard to fully contract the muscle and ensure you're getting the most out of each rep. Maintain upper arm stability by resisting any rocking or movement; the focus should be on triceps extension. Keep your wrists straight and firm to avoid unnecessary strain and ensure proper kettlebell control during the exercise.
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