WATER TRICEPS PRESS BACK
Target the triceps and upper back with forceful backward arm presses under the water while maintaining trunk stability.
How to Perform
- Stand in midriff- to chest-deep water with feet hip-width apart, arms by the sides and elbows bent to 90 degrees, palms facing back under the water.
- Engage the abdominals and keep the shoulders relaxed and down away from the ears.
- Press both hands and forearms straight back against the water, extending the elbows until the arms are almost straight behind the body.
- Pause briefly, then bend the elbows to return to the starting position, feeling resistance both ways.
- Repeat for 12 to 20 repetitions, matching the tempo to a strong but controlled effort.
Key Execution Cues
Remember: Glue the upper arms close to the ribs, press the water
straight back, and avoid swinging the torso.
Safety & Precautions
Important: Avoid for recent elbow surgery or acute shoulder
injuries; adjust range if back or shoulder pain increases when arms move behind the
body.
Additional Safety Notes: Do not force the arms far behind the body, keep the neck relaxed, and stop if there is joint locking or sharp discomfort.
Exercise Modifications
Make it Harder (Progressions)
Add webbed gloves for more drag, slightly increase speed while maintaining control, or perform alternating single-arm presses.
Make it Easier (Regressions)
Use a smaller extension range, perform fewer repetitions, or press one arm at a time while the other rests.