Last Updated on 4 July 2025 by Greg Brookes
Kettlebell triceps exercises strengthen your arms by focusing on overhead presses, push presses, half kneeling presses, clean and press, bottoms up presses, and diamond push ups. These moves build lockout power, shoulder stability, and functional strength for athletic performance.
Introduction
The triceps are critical for pressing strength, elbow stability, and overall upper body power. They make up two-thirds of your upper arm, giving your arms shape and definition.
As a kettlebell coach since 2006, Iโve seen how kettlebells build strong triceps, not through isolation like cables or dumbbells, but by building real-world pressing power, shoulder stability, and movement efficiency.
Anatomy and Function of the Triceps
The triceps brachii has three heads, long, medial, and lateral, which work together to extend the elbow. The long head also assists with shoulder extension. This is why overhead pressing variations build the triceps effectively.
Most gym-goers train triceps with pushdowns, overhead extensions, and skull crushers, but kettlebells offer a unique challenge: they require stability, grip strength, and total body tension, making each triceps exercise more demanding.
Why Train Triceps with Kettlebells?
Kettlebells are rarely used for isolated triceps work because the loading angle doesnโt match traditional extension patterns. However, kettlebells excel at building strong triceps as part of full body movements.
Pressing a kettlebell requires stabilisation through the wrist, forearm, and shoulder, forcing the triceps to lock out under challenging conditions.
The Best Kettlebell Triceps Exercises
1. Kettlebell Overhead Press
(See full breakdown in: Kettlebell Overhead Press)
The strict overhead press is a fundamental movement that builds the entire pressing system. The triceps extend the elbow at lockout while your shoulder stabilises the load.
How to perform:
- Clean the kettlebell to the rack position.
- Brace your core, glutes engaged.
- Press straight up with your bicep near your ear.
- Lock out fully without leaning back.
Coaching tips: Rotate your elbow slightly forward at the top to protect your shoulder and maximise triceps activation.
2. Kettlebell Push Press
(See full breakdown in: Kettlebell Push Press)
The push press uses a small leg dip to generate power, allowing you to press heavier kettlebells. This overloads the triceps at lockout while building explosive total body strength.
How to perform:
- Start in rack position.
- Dip quickly by bending your knees slightly.
- Drive up powerfully, pressing the kettlebell overhead.
- Lock out with control.
When to use: Great for developing power and lockout strength early in your workout.
3. Kettlebell Half Kneeling Press
(See full breakdown in: Kettlebell Half Kneeling Press)
Pressing from a half kneeling position increases core stability and eliminates leg drive, making it a true upper body and triceps test.
How to perform:
- Kneel with one knee down, foot forward.
- Rack the kettlebell on the same side as the down knee.
- Brace your core, squeeze your glutes.
- Press overhead with strict form.
Coaching cues: Keep your hips square to avoid twisting. Control each rep, feeling your triceps working hard to stabilise the lockout.
4. Kettlebell Clean and Press
(See full breakdown in: Kettlebell Clean and Press)
This exercise combines a clean and an overhead press, making it one of the most time-efficient kettlebell movements.
Benefits:
- Builds explosive hip drive with the clean.
- Strengthens the triceps and shoulders during the press.
Programming: Ideal in full body circuits or as a standalone strength and conditioning exercise.
5. Kettlebell Bottoms Up Press
(See full breakdown in: Kettlebell Bottoms Up Press)
Holding the kettlebell upside down challenges your grip, wrist stability, and pressing technique. The triceps work hard to maintain elbow extension under an unstable load.
How to perform:
- Grip the handle with the bell upside down.
- Keep your wrist stacked vertically.
- Press slowly and deliberately.
Tip: Start with a lighter weight. This variation is as much about control as it is about strength.
6. Push Up Both Hands on One Kettlebell
Placing both hands on a single kettlebell creates a narrow push-up stance, increasing triceps activation significantly. It also builds core stability and shoulder strength.
How to perform:
- Place kettlebell handle on the floor.
- Grip both hands on the handle close together.
- Keep elbows close to your ribs as you lower.
- Press back up, squeezing your triceps at the top.
Safety: Ensure the kettlebell is stable to prevent tipping or wrist injury.
Programming for Triceps with Kettlebells
For Hypertrophy:
- Sets: 3-4
- Reps: 8-15
- Tempo: Controlled eccentric, pause at lockout
- Rest: 60-90s
For Strength and Power:
- Sets: 4-5
- Reps: 4-6
- Rest: 90-120s
Example Kettlebell Triceps Finisher
- Half Kneeling Press x 10 each side
- Push Press x 8 each side
- Diamond Push Up on kettlebell x max reps
Repeat for 3-4 rounds with minimal rest to fully fatigue the triceps.
Integrating Isolation Work
If pure triceps hypertrophy is your priority, complement kettlebell pressing with dumbbell skull crushers, banded pushdowns, or cable overhead extensions. Kettlebells build functional strength, but direct isolation ensures maximum muscle growth.
Programming for Beginners vs Advanced Lifters
Beginners:
- Focus on overhead press and half kneeling press.
- Keep reps moderate with perfect form.
Advanced:
- Incorporate push presses and clean and press complexes.
- Use bottoms up variations to challenge stability and control.
Common Mistakes in Kettlebell Triceps Training
- Using too heavy a kettlebell, compromising form.
- Overarching the lower back during presses.
- Allowing elbows to flare out excessively.
- Rushing the press and lowering phases without controlled tempo.
Focus on quality movement to build strong, injury-resistant triceps.
Final Thoughts
Kettlebells are not the best tool for pure triceps isolation, but they build powerful, functional triceps within full body pressing patterns. For strong, athletic arms that perform as well as they look, integrate these exercises into your training programme alongside targeted isolation work.
For more kettlebell exercises to build powerful arms, see my complete kettlebell arm exercises guide.
Want to train specific muscles more effectively? Explore my complete Kettlebell Exercises by Muscle Group Guide to target every area with confidence.
Frequently Asked Questions
Not effectively. They are best for compound pressing movements.
Choose a weight that allows strict form and full lockout for your target reps.
Yes, as long as you start light, focus on form, and progress gradually.
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