Tricep Extensions
Tricep Extensions
Equipment: Tube Resistance Band with Handles
Difficulty: Beginner to Intermediate
Target Muscles: Triceps
How to Perform Tricep Extensions
Step-by-Step Instructions:
- Stand on the center of the resistance band with one foot
- Hold both handles together with both hands
- Raise your hands overhead, keeping elbows close to your head
- Bend your elbows so your hands lower behind your head
- Keep your upper arms stationary and pointing up
- Extend your arms straight up overhead
- Squeeze your triceps at the top
- Slowly lower your hands back behind your head
- Repeat for desired reps
Recommended Sets & Reps:
- Beginners: 2-3 sets of 10-12 reps
- Intermediate: 3 sets of 12-15 reps
- Advanced: 3-4 sets of 15-20 reps
Form Tips:
- Keep your elbows pointing straight up throughout
- Don't let your elbows flare out to the sides
- Keep your core engaged to prevent arching
- Move only your forearms - upper arms stay still
- Control both the lifting and lowering phases
- Keep your head neutral - don't crane your neck
Common Mistakes to Avoid:
- Letting elbows flare out to the sides
- Arching your lower back
- Moving your upper arms
- Not extending arms fully at the top
- Using momentum instead of muscle control
- Holding your breath
Modifications:
- Easier: Use lighter resistance or perform seated for more stability
- Harder: Single-arm extensions, slow tempo, or add a pause at the top
Benefits:
- Isolates and strengthens triceps
- Tones the back of the arms
- Improves arm definition
- Enhances pushing strength
- Functional for overhead movements
- Helps improve elbow stability