Speed Band Overhead Triceps

An isolation exercise for the triceps using a resistance band anchored low, performing overhead elbow extensions with variable resistance that increases at the top of the movement.

Instructions

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

Tips

• The band provides variable resistance, increasing in difficulty as your arms extend, which matches the strength curve of the triceps.
• Keep your elbows stationary and high throughout the movement; avoid letting them drift downward.
• The primary movement should occur at the elbows; your upper arms should remain nearly vertical.
• Bands are excellent for developing explosive strength and speed, particularly at the lockout position.
• This exercise is less demanding on the joints compared to heavy free weight alternatives.
• The band can be anchored in multiple ways depending on your setup and available equipment; experiment to find what works best for you.