Triceps
Band Overhead Tricep Extension
The Band Overhead Tricep Extension is a strength exercise with a resistance band for your triceps. Share of the load in the Zulta muscle model: triceps (long head) 46%, triceps (lateral head) 22% and triceps (medial head) 18%.
How to do it
- Stand in a split stance and pin one end of a resistance band under your rear foot.
- Hold the other end with both hands behind your head, elbows bent and pointing up.
- Keep the upper arms close to your head and brace your trunk.
- Straighten the elbows until your hands are above your head.
- Lower the hands slowly back behind your head until the elbows are fully bent.
Tips
- Keep the ribs down so the lower back does not arch.
- Choose a band that still pulls at the bottom but lets you lock out at the top.
Common mistakes
- Letting the elbows flare wide as you extend.
- Arching the lower back to push the hands up.
Muscles worked by the Band Overhead Tricep Extension
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Extending the elbow with the arm overhead puts the long head on stretch, which made it grow more than pushdowns in a direct comparison; lateral and medial heads still assist.
Band Overhead Tricep Extension alternatives
Same equipment
Different equipment
No equipment
Make it harder
- Low Cable Overhead Extension
- Overhead EZ Bar Extension
- Straight Bar Overhead Tricep Extension
- French Press
Similar exercises
Frequently asked questions
What muscles does the Band Overhead Tricep Extension work?
Mainly the triceps (long head). The triceps (lateral head) and triceps (medial head) assist.
Is the Band Overhead Tricep Extension good for beginners?
Yes. The Band Overhead Tricep Extension is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Band Overhead Tricep Extension?
For example the Kettlebell Tricep Extension, Low Cable Overhead Extension and Overhead Dumbbell Extension. They train mostly the same muscles, some with different equipment.
How do you make the Band Overhead Tricep Extension harder?
Add weight or reps, or move on to the Low Cable Overhead Extension and Overhead EZ Bar Extension.
Sources
- Maeo et al. 2023, Eur J Sport Sci 23(7):1240-1250
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