If you’re looking for an effective triceps exercise that can be performed virtually anywhere, look no further than the overhead banded tricep extension.
This exercise is a variation of the traditional overhead tricep extension that incorporates resistance bands to provide added resistance and tension on the tricep muscles.
In this blog post, we’ll explore the benefits of the overhead banded tricep extension, how to perform the exercise correctly, the muscles worked, and alternative exercises you can do.
Exercise Details
- Exercise type: Strenght
- Body type: Arms, Triceps
- Level: Beginner
- Main targets: Triceps
- Secondary targets: Shoulders
- Compound/Isolated: Isolation
- Force Type: Push (Bilateral)
- Equipment Required: Bands
Related Guide: Lying Cable Triceps Extension: Muscles Worked, Variations & More
What Are Banded Overhead Tricep Extensions
Banded overhead tricep extensions are a type of resistance training exercise that targets the tricep muscles, which are located on the back of the upper arm.
The use of resistance bands in this exercise provides a unique challenge to the triceps muscles, helping to increase strength and muscle mass in this area.
Additionally, the bands allow for a greater range of motion, making it an effective exercise for improving flexibility and mobility in the shoulders.
How To Perform Overhead Banded Tricep Extension
To perform the overhead banded tricep extension with a proper form, follow these steps:
- Start by standing with your feet shoulder-width apart and your core engaged.
- Grab the resistance band with both hands and hold it with your palms facing up.
- Hold the resistance band above your head with your arms extended fully.
- Slowly lower the resistance band behind your head by bending your elbows, keeping your upper arms stationary.
- Pause for a brief moment when the resistance band is behind your head, then extend your arms back to the starting position, all while keeping tension on the resistance band.
- Repeat for your desired number of reps.
Overhead Banded Tricep Extension Muscles Worked
The overhead banded tricep extension primarily targets the tricep muscles, with a particular emphasis on the long head. The long head of the triceps is the largest of the three heads and contributes significantly to the size and shape of the upper arm.
In addition to the triceps muscles, the overhead banded tricep extension also works the shoulders to a lesser extent. The shoulders are involved in stabilizing the upper arms and maintaining proper form during the exercise.
Overall, the overhead banded tricep extension is an effective exercise for targeting and building strength and muscle mass in the tricep muscles, with the added benefit of improving flexibility and mobility in the shoulders.
Overhead Tricep Extension With Bands Alternative
If you’re looking for alternative exercises to the overhead banded tricep extension, here are a few options for you to consider:
1. Banded Tricep Kickback
This exercise is performed by holding a resistance band with one hand and then slowly extending your arm behind you, keeping your upper arm stationary.
You then return to the starting position and repeat for your desired number of reps.
2. Banded Tricep Pushdown
This exercise is performed by attaching a resistance band to a stationary object, such as a door or pole.
Then grasp the resistance band with both hands and push it down towards your thighs, keeping your elbows close to your body.
3. Cable Overhead Triceps Extension
This exercise is similar to the overhead banded tricep extension but is performed using a cable machine instead of a resistance band.
4. Seated Overhead Tricep Extension
This exercise is performed while sitting on a bench or chair, holding a weight above your head with both hands.
You then lower the weight behind your head by bending your elbows and then extending your arms back to the starting position.
People Also Ask
Are banded tricep extensions good?
Yes, banded tricep extensions are an effective exercise for building strength and muscle mass in the tricep muscles. The use of resistance bands provides added resistance and tension on the triceps muscles, leading to improved muscle growth and definition.
What muscles do banded tricep extensions work?
Banded tricep extensions primarily work the triceps muscles, with a particular emphasis on the long head of the triceps. Additionally, this exercise works the shoulders to a lesser extent, helping to improve stability and mobility in this area.
Final Thoughts
The overhead banded tricep extension is a versatile exercise that can be performed anywhere, making it a great addition to any workout routine.
By following proper form and incorporating alternative exercises, you can effectively target and strengthen your triceps muscles, leading to improved performance and a more toned appearance in your arms.
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