Band Overhead Triceps Extension
Standing (one foot forwards) · Straightening the elbows overhead with the muscles at the back of the arm
A strength exercise with a resistance band: straightening the elbows overhead with the muscles at the back of the arm.
How longNew to it: one set of 8–12 with the lightest band, keeping good form. Used to it: 2–3 sets of 8–12, with a band that makes the last few feel fairly hard. Aim for 2–3 days a week, with at least a day between sessions for the same muscles.
Position and focus
Standing (one foot forwards) · Straightening the elbows overhead with the muscles at the back of the arm
Starting position
Stand with one foot forwards and step on the middle of the band near the heel of the back foot. Hold both ends together in both hands, raise your arms and place your hands, elbows bent, behind your head. Point your elbows at the ceiling and keep them close to your ears.
Movement phases
1. Set up
Engage your abdomen lightly to keep the ribs down, with your upper arms close to your ears.
2. Straighten
Breathing out, keep your upper arms still, straighten your elbows and press your hands up towards the ceiling.
3. Hold
Without arching your lower back or locking your elbows, hold for 1 to 2 seconds.
4. Return
Breathing in, slowly bend your elbows and bring your hands back behind your head without letting the band pull them down.
What to check yourself
As you straighten, is the lower back arching and the ribs pushing forwards? Are the elbows splaying out? Are the upper arms moving forwards and back? Are the wrists bending?
Coaching points for trainers
If the lower back arches, bend the front knee slightly and engage your buttocks lightly. If raising the arms is hard for the shoulders, work one arm at a time with the other hand behind the lower back holding the band's end.
Caution
Before use, check the band for nicks, tears or stickiness. Hold or loop it securely on your hands or feet so it cannot slip off, do not pull it towards your face, and do not suddenly let go while it is stretched (it can snap back). Stop if you feel pain, numbness or dizziness. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional. If you are allergic to latex, choose a latex-free band. The band runs behind your head: step on it firmly with the back foot so it cannot slip off.
These English notes describe a prototype model. The stretch, foam roller and resistance band lessons are being produced under the supervision of CoconeRu. Move, reviewed in stages. They are not medical advice or an individual exercise prescription.
References
Each note describes what the whole source covers.
NHS — Strength exercises ↗
Strength exercises to do at home (sit-to-stand, wall press-ups and others) and the guide of at least two days a week.
Garber CE et al. ACSM Position Stand: Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults. Med Sci Sports Exerc. 2011 ↗
Guidance for healthy adults on resistance exercise: how often, how many repetitions and sets, and rest between sessions.
This lesson was put together for this site from the methods for the same area in the sources above. It has not yet been reviewed by an expert.
About this page
It shows a typical way to do the movement. The 3D is a schematic model; it does not decide whether a lesson suits you, prescribe exercise or diagnose anything. Stop if you feel pain or discomfort.
Sources, supervision and revisions