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Band: Overhead Resistance Triceps Extension
Beginner
Equipment
Triceps
Triceps
Abs
Abs
Equipment
Bands
Bands
Exercise Type
Strength
Mechanics
Isolation
Force Type
Push (Bilateral)
The Overhead Resistance Band Triceps Extension is a focused isolation movement designed to target the long head of the triceps. By using a band, the tension increases progressively as you approach full extension, maximizing the muscle’s workload in its strongest position.
It’s an excellent accessory movement that can be done anywhere, offering a joint-friendly way to build stronger, fuller arms.
Key Benefits:
- Targets the long head of the triceps
- Builds pressing strength and arm size
- Provides accommodating resistance through full range of motion
- Easy to set up with minimal equipment
- Joint-friendly and great for burnout sets or finishers
- Anchor a resistance band above head height to a sturdy object.
- Stand in a split stance for stability, and grab the band with both hands using a neutral grip (palms facing).
- Lean slightly forward at the hips to create a clear path for the band.
- Begin with elbows bent and hands behind your head.
- Extend your elbows, pressing the band forward and down until nearly locked out.
- Slowly return to the starting position, keeping tension on the triceps.
- Repeat for the desired number of reps.
- 💡 Stop just short of lockout to maintain constant tension.
- 🧍 Don’t let the band pull you backward—keep your core engaged and glutes tight.
- 🧠 Slightly tuck your chin to avoid the band brushing your head.
- 🧘 Keep shoulder blades neutral—don’t let them tip forward as you extend.
- 🔁 Control the band throughout the movement—no jerking or snapping.
💪 The overhead banded extension is a killer way to light up your triceps with minimal equipment. Add it to your arm day or finishers for strong, sculpted arms that push past limits. 🚀
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