Band overhead triceps extension

Band overhead triceps extension

The band overhead triceps extension is a dynamic exercise that primarily targets the triceps, the muscles located at the back of your upper arm. It is an effective exercise for toning and strengthening the triceps, which are responsible for extending the elbow joint. This exercise can be done with a resistance band, making it a versatile option that can be performed at home or in the gym. When performing the band overhead triceps extension, you'll typically stand on the center of the resistance band with your feet shoulder-width apart, holding the band with both hands. The band is then lifted overhead, with your elbows bent and close to your head. From this starting position, you extend your arms fully, straightening your elbows and stretching the band. The band overhead triceps extension not only works the triceps but also engages the core and stabilizer muscles in the shoulders and upper back. This exercise can be modified by adjusting the tension of the band or using different resistance levels to match your fitness level. Remember to maintain proper form throughout the movement, keeping your back straight, and avoiding any swinging or jerking motions. Incorporate the band overhead triceps extension into your workout routine to strengthen and sculpt your triceps, enhance upper body strength, and improve overall arm definition. Always remember to warm up before any exercise routine and consult with a fitness professional if you have any concerns or limitations. Get ready to get those arms burning and rock those sleeveless tops with confidence!


  • Start by standing upright with your feet shoulder-width apart and your knees slightly bent.
  • Hold a resistance band firmly in both hands, with your palms facing upwards. Position your hands shoulder-width apart and raise your arms straight up above your head.
  • Keep your upper arms close to your head, making sure they are stationary throughout the exercise.
  • Slowly bend your elbows and lower the resistance band behind your head, while keeping your upper arms in place.
  • Pause for a moment when your forearms are parallel to the ground or slightly lower.
  • Extend your elbows, pushing the resistance band back up to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Ensure proper form and technique to maximize results and minimize the risk of injury.
  • Gradually increase the resistance of the band as you get stronger to continue challenging your triceps.
  • Engage your core throughout the exercise to maintain stability and support your spine.
  • Keep your elbows close to your head and avoid swinging or using momentum to lift the band.
  • Focus on the mind-muscle connection, really squeezing and contracting your triceps to optimize muscle activation.
  • Incorporate variations like single-arm or alternating arm movements to keep your triceps workouts diverse and effective.
  • Pay attention to your breathing pattern – exhale as you extend your arms and inhale as you bring them back to the starting position.
  • Listen to your body and give yourself adequate rest and recovery time between workouts to avoid overtraining.
  • Combine band overhead triceps extensions with other triceps exercises to create a well-rounded triceps routine.
  • Maintain consistency by incorporating this exercise into your regular workout routine.


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