# Resistance Band Overhead Triceps Extension

A standing overhead triceps extension with a resistance band held under your feet. Trains the triceps, especially the long head, by lowering the handles behind your head and pressing them back up.

- Beginner · Isolation
- Equipment: Resistance bands
- HD video: https://media.seto.fit/exercises/overhead-extension-resistance-band-both-arms/video/male.mp4
- HTML: https://seto.fit/exercises/resistance-band-overhead-triceps-extension/

## Muscles worked

- Triceps: 10/10
- Front delts: 3/10
- Forearms: 3/10

## How to do the Resistance Band Overhead Triceps Extension

1. Stand on the band, holding the handles overhead with straight arms.
2. Bend your elbows, lowering the handles behind your head.
3. Straighten your arms, pushing the handles back up overhead.
4. Keep your upper arms still and elbows pointing forward throughout.

### Full technique — 7 steps

1. Stand on the middle of the band with feet about hip-width apart and hold a handle in each hand.
2. Press the handles overhead until your arms are straight and your upper arms are beside your head.
3. Tighten your stomach and keep your ribs down so your lower back does not arch.
4. Keep your upper arms mostly fixed and elbows pointing forward rather than drifting wide.
5. Bend your elbows to lower the handles behind your head until your elbows are fully bent.
6. Exhale and extend your elbows to press the handles back overhead until your arms are straight.
7. Keep tension on the band at the bottom instead of letting it go slack.

## Common mistakes

- Elbows flaring out wide
- Arching the lower back
- Cutting the bottom range short
- Turning it into a press
- Letting band go slack

## Form cues

- Keep upper arms still
- Lower behind the head
- Elbows point forward
- Straighten fully overhead
- Keep ribs down

## How much to do

- **Strength**: 3 sets of 8–10 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Muscle growth** (good fit): 3–4 sets of 12–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Endurance** (best fit): 2–3 sets of 20–25 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Cable machine**: [Cable Overhead Triceps Extension (EZ Bar)](https://seto.fit/exercises/cable-overhead-triceps-extension-ez-bar/), [Triceps Pushdown (Reverse Grip)](https://seto.fit/exercises/triceps-pushdown-reverse-grip/)
- **Dumbbells**: [Incline Dumbbell Overhead Triceps Extension](https://seto.fit/exercises/incline-dumbbell-overhead-triceps-extension/), [Dumbbell Floor Skull Crusher](https://seto.fit/exercises/dumbbell-floor-skull-crusher/)
- **Kettlebell**: [Kettlebell Overhead Triceps Extension](https://seto.fit/exercises/kettlebell-overhead-triceps-extension/), [Kettlebell Skull Crusher](https://seto.fit/exercises/kettlebell-skull-crusher/)
- **No equipment**: [EZ Bar Overhead Triceps Extension](https://seto.fit/exercises/ez-bar-overhead-triceps-extension/), [Kneeling Bodyweight Triceps Extension](https://seto.fit/exercises/kneeling-bodyweight-triceps-extension/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- **This exercise: Resistance Band Overhead Triceps Extension — Beginner**
- Harder: [Dumbbell Overhead Triceps Extension](https://seto.fit/exercises/overhead-triceps-extension-dumbbell/) — Beginner
- Harder: [Barbell Skull Crusher](https://seto.fit/exercises/skull-crusher-barbell/) — Intermediate

## Quick answers

### What muscles does the Resistance Band Overhead Triceps Extension work?

Primary: Triceps 10/10. Also works: Front delts 3/10, Forearms 3/10.

### When should I do the Resistance Band Overhead Triceps Extension in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

### How many sets and reps of the Resistance Band Overhead Triceps Extension?

Strength: 3 sets of 8–10 reps, rest 1 min 30 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 12–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 20–25 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Resistance Band Overhead Triceps Extension?

Cable machine: Cable Overhead Triceps Extension (EZ Bar), Triceps Pushdown (Reverse Grip). Dumbbells: Incline Dumbbell Overhead Triceps Extension, Dumbbell Floor Skull Crusher. Kettlebell: Kettlebell Overhead Triceps Extension, Kettlebell Skull Crusher. No equipment: EZ Bar Overhead Triceps Extension, Kneeling Bodyweight Triceps Extension.

### What is a harder version of the Resistance Band Overhead Triceps Extension?

Dumbbell Overhead Triceps Extension (Beginner), Barbell Skull Crusher (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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