Speed Band Overhead Triceps

Also called band overhead triceps extension and banded overhead extension.

Works

Triceps

Equipment

Band

Level

Beginner

Type

Isolation

How to do it

Setup. For this exercise anchor a band to the ground. We used an incline bench and anchored the band to the base, standing over the bench. Alternatively, this could be performed standing on the band.

1. To begin, pull the band behind your head, holding it with a pronated grip and your elbows up. This will be your starting position.
2. To perform the movement, extend through the elbow to to straighten your arms, ensuring that you keep your upper arm in place.
3. Pause, and then return to the starting position.

Cues

• Band anchored low behind you.
• Elbows up by the ears.
• Snap to lockout, pause.
• Upper arms stay still.

Common mistakes

• Elbows flaring out.
• Arching the back.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore elbow. Pain that's sharp or gets worse set to set means stop.

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