Speed Band Overhead Triceps

Speed Band Overhead Triceps is a beginner-level isolation in the strength category that primarily works the triceps. It is performed with resistance bands.

How to do it

1. 1For this exercise anchor a band to the ground. We used an incline bench and anchored the band to the base, standing over the bench. Alternatively, this could be performed standing on the band.
2. 2To begin, pull the band behind your head, holding it with a pronated grip and your elbows up. This will be your starting position.
3. 3To perform the movement, extend through the elbow to to straighten your arms, ensuring that you keep your upper arm in place.
4. 4Pause, and then return to the starting position.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Focus on the muscle contraction and control the eccentric (lowering) phase.
• •Add load only once you complete all reps with good form — progressive overload.
• •Press through the full range and avoid snapping the joints into lockout.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.