Triceps · Resistance bands

Band Overhead Triceps Extension

The band overhead triceps extension is an isolation exercise that heavily emphasizes the long head of the triceps brachii. It works well toward the end of an upper-body or arm workout to fully fatigue the triceps with progressive elastic resistance.

Muscles: Triceps
Equipment: Resistance bands
Type: Strength
Animation: Men and women

How to do it

Stand on the middle of the band with your right foot and bring the handles up behind your head, elbows bent and pointing toward the ceiling.
Keep your feet hip-width apart, back straight, and core braced.
Keep your upper arms close to your head and elbows pointing forward, then inhale.
As you exhale, extend your arms straight up overhead, moving only your forearms.
Squeeze your triceps at the top for a moment.
Inhale and slowly bend your elbows to lower the handles back behind your head.

Common mistakes

Flaring the elbows out to the sides shifts tension away from the long head and places unnecessary stress on the shoulders.
Arching the lower back during the extension compensates for arm fatigue and strains the lumbar spine.
Failing to fully lock out at the top prevents a peak contraction when the band resistance is at its highest.
Rushing the lowering phase robs the triceps of time under tension during the eccentric contraction.

Tips

Keep your core braced and ribcage down to maintain a neutral spine throughout the set.
Adjust the band tension quickly by widening or narrowing your stance on the middle of the tube.
Keep your upper arms pinned vertically near your ears so only your forearms move.

Sets and reps

Perform 3 to 4 sets of 12 to 20 reps with 45 to 60 seconds of rest to target hypertrophy and muscular endurance.

Muscles worked

Band Overhead Triceps Extension: triceps

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

Why does this overhead movement target the long head of the triceps?

The overhead arm position places the long head of the triceps in a fully stretched stretch position, which forces it to work harder during extension.

What should you do if you feel joint discomfort during the movement?

Stop the exercise, adjust your elbow flare slightly for joint comfort, and consult a specialist if pain persists.

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