Muscles worked
As with a dumbbell or cable, your triceps work with your arms overhead, so the long head is stretched at the bottom. The band, however, pulls hardest as your arms approach straight and least with your hands behind your head, where the muscle is most stretched. With the anchor behind you, the band also tries to pull you backwards, so your trunk and legs work to resist it.
Common mistakes
- The band pulls you off balance. With the anchor behind you, it is easy to lose your posture or have to take a step mid-set. Stand with one foot in front of the other and lean slightly forward for a stable base.
- Your wrists bend back. The band pulls your hands backwards, and your wrists tend to follow. Keep them in line with your forearms and hold the band or handles firmly.
- Stopping before your arms are straight. The band is heaviest at the end, where many people give up a few centimetres early. Choose a band you can stretch out fully on every rep, the last ones included.
Variations and alternatives
- The overhead triceps extension with a dumbbell, when you want to progress in kilos.
- The overhead cable extension is the gym version of the same movement.
- The backpack overhead extension works at home without a band, using a loaded backpack.
- The band pushdown uses the same band with your arms by your sides.
Sets and reps
With a band that is tough for you, 10 to 15 reps over 2 to 3 sets builds muscle, while 15 to 25 with a lighter band trains endurance. It pairs well with band pushdowns in the same session, so your triceps work both overhead and by your sides. How many sets suit your goal is in the guide to sets and reps.
The resistance depends on where you stand, so record the band and your position when you log the set. Move to the next band once you reach the top of your range on every set, or stand half a step further from the anchor for more tension from the start. That is how progressive overload works with resistance bands too.