Band Overhead Triceps Extension
Description
The band overhead tricep extension targets the long head of the tricep by performing overhead extensions with a resistance band. You stand on the band, hold the other end behind your head, and extend upward. The overhead position stretches the long head, maximizing its activation.
Muscle Group
Equipment Required
Band Overhead Triceps Extension Instructions
- Stand on the center of a resistance band with feet hip-width apart.
- Hold both ends of the band behind your head with both hands, elbows pointing up.
- Your upper arms should be vertical, pointing toward the ceiling.
- Extend your elbows, pressing the band up overhead.
- Lock out at the top. Squeeze your triceps.
- Lower the band back behind your head under control over two seconds.
- Keep your elbows pointing up throughout — do not let them flare forward.
- Use a thicker band for more resistance. Aim for 12 to 15 reps.
Band Overhead Triceps Extension Form & Visual
Band Overhead Triceps Extension Benefits
- Targets the long head of the tricep
- Overhead position stretches the long head for max activation
- Highly portable
- Easy to scale by band thickness
- Useful when no cable or dumbbells are available
- Builds tricep size and strength
Band Overhead Triceps Extension Muscles Worked
- Triceps brachii (especially long head)
- Anconeus
Band Overhead Triceps Extension Variations & Alternatives
- Dumbbell Standing Tricep Extension
- Cable Overhead Tricep Extension
- Band Pushdown
- Single-Arm Band Overhead Extension
- Skull Crusher
