Performing a Triceps Extension Overhead with a band is an effective exercise for targeting the triceps muscles. Here are step-by-step instructions to ensure proper form and technique:
Video Instructions On How To Do Resistance Band Tricep Extensions
Equipment Needed:
- Resistance band
- Door anchor or a sturdy anchor point
Instructions:
- Setup:
- Attach the resistance band to a secure anchor point above head height. Make sure it’s stable and won’t come loose during the exercise.
- If using a door anchor, secure it at the top of the door and close the door securely.
- Select the Right Resistance:
- Choose a resistance band that provides enough challenge without compromising your form. You should feel resistance throughout the entire range of motion.
- Starting Position:
- Stand facing away from the anchor point with your feet shoulder-width apart.
- Hold the resistance band with both hands, palms facing forward, and grip the band with your hands about shoulder-width apart.
- Body Position:
- Maintain a straight posture with your core engaged. Stand tall with your shoulders back and down.
- Execution:
- Begin with your arms fully extended overhead.
- Keeping your upper arms close to your ears and elbows pointing forward, slowly bend your elbows to lower your hands behind your head.
- Ensure that your upper arms remain stationary, and the movement occurs only at the elbow joint.
- Full Range of Motion:
- Lower your hands until your forearms are parallel to the ground or slightly below, feeling a stretch in your triceps.
- Extension:
- Engage your triceps to extend your arms back to the starting position, fully straightening your elbows.
- Repeat:
- Perform the desired number of repetitions, aiming for 10-15 reps to start.
- Breathing:
- Inhale as you lower your hands, and exhale as you extend your arms.
- Safety Tips:
- Keep a stable stance throughout the exercise to prevent unnecessary strain on your lower back.
- Control the movement to avoid using momentum.
- If you experience any pain, stop the exercise and consult with a fitness professional or healthcare provider.
- Variations:
- You can vary the resistance by using a different band or adjusting your grip on the band.
Remember to warm up before starting any exercise routine, and if you have any existing health conditions or concerns, it’s advisable to consult with a fitness professional or healthcare provider before trying new exercises.
