Banded Tricep Extensions

Banded Tricep Extensions is a simple and effective exercise that focuses on strengthening the triceps muscles. This exercise can be performed with minimal equipment and provides good resistance throughout the range of motion, making it ideal for building strength and muscle definition in the arms.

Correct Form and Technique

To perform a Banded Tricep Extension correctly, follow these steps:

  1. Setup: Attach a resistance band to a high anchor position, such as a door or hook. Hold the band with both hands behind your head, with elbows bent and pointing forward.
  2. Starting position: Keep your upper arms stationary next to your head and tense your core muscles.
  3. Extension: Press your arms straight forward and extend your elbows, while tightening your triceps at the top of the movement.
  4. Return: Slowly lower your arms back to the starting position, making sure to maintain tension in the band.
  5. Exhale: Exhale when you extend your arms, and in when you return to the starting position.

Common Errors

For best results, avoid these common mistakes:

  • Flaring Elbows: Keep your elbows close to your head to maximize triceps activation.
  • For fast movement: Perform the exercise controlled and slowly to get maximum muscle activation and avoid injury.
  • Back sway: Keep your core tight to avoid arching your back during the movement.

Modifications and Variants

Use a lighter band if you are a beginner to ensure proper technique. For those looking for an extra challenge, try performing the exercise with one arm at a time to further isolate the triceps.

Repetitions and Sets

Aim for 3 sets of 12-15 repetitions , and focus on controlling the movement in each repetition. Exhale when you push your arms forward, and in when you lower them back.

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