Banded Standing Tricep Extensions

Banded standing tricep extensions are an excellent exercise to activate and strengthen your triceps. The resistance band provides constant tension, which increases intensity and helps improve muscle tone. The exercise can be performed at home or in the gym and is easy to adapt to your fitness level.

Proper form and technique

How to perform banded standing tricep extensions step-by-step:

  1. Stand with feet shoulder-width apart and place the center of the resistance band under your feet.
  2. Hold the band with both hands behind your head, elbows bent and pointing upward.
  3. On exhale, extend your arms upward until the elbows are fully extended, keeping elbows close to your head.
  4. Slowly lower your arms back to the starting position with control.
  5. Repeat for the desired number of repetitions.

Common mistakes

Avoid these mistakes to get the most out of your banded tricep extensions:

  • Overarching the back: Keep the core engaged to prevent your back from arching during the exercise.
  • Incorrect elbow position: Ensure that the elbows remain close to the head to maximize tricep activation.
  • Too rapid movements: Perform the exercise slowly and controlled for better muscle activation.

Modifications and variations

To adjust banded tricep extensions to your level, you can try these variations:

  • Easier version: Use a lighter resistance band or perform the exercise seated for more stability.
  • Harder version: Use a thicker band or perform the exercise one arm at a time for a greater challenge.

Number of repetitions and sets

Start with 3 sets of 12-15 repetitions. As you get stronger, you can increase the resistance by using a thicker band or adding more repetitions.

Breathing tips

Inhale as you bend your elbows and exhale as you extend your arms upward. This will help you maintain control and stability throughout the movement.

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