Overhead Band and Cable Triceps Extension
Picture this: You're standing, arms straight out to the sides with a band in each hand. Your elbows are bent at a ninety-degree angle and you slowly stretch the bands while bringing your hands together until they meet above your head. This is an Overhead Band Triceps Extension (OBTE)- a simple yet effective exercise that will build strong triceps, increase upper body strength and stability, as well as add variation to any workout routine.
With dumbbells or barbells, it's easy to become complacent in our workouts; however, by adding resistance bands into the mix we can push ourselves further for more intense muscle growth and weight loss benefits. Don't be fooled by its simplicity – OBTE's can do wonders for targeting those hard-to-reach medial and lateral heads of the tricep brachii!
Instructions:
To start, choose an appropriate resistance band depending on your level of fitness and grab onto the band so that it is firmly secured around both hands. Stand with your feet firmly planted on the ground and your core engaged.
- Grip the band with both hands, palms facing away from you with a wide grip
- Starting position: Extend your arms above your head, keeping them straight and in line with your shoulders
- Elbows should be close to the sides of your head and pointed toward the ceiling
- Pull the band down in a slow and controlled motion, as if you are doing a skull crusher, making sure to keep your elbows close to your head
- Keep tension on the band throughout the entire movement
- At the bottom of the movement, extend your elbows outwards until they reach shoulder level
- Hold this position for a few seconds before releasing and returning your arms to the starting position
- Repeat this movement 8-12 times with 3 sets. Make sure you are performing the exercise with proper form and time under tension!
To get the most out of your triceps, you'll want to take advantage of the variety that overhead cable exercises offer. In a single session, you can dip into versed tricep moves such as pulldowns, kickbacks, and press down which allow you to exhaust all three heads of the muscle. Each move feels distinct- picture as if each of your triceps is being sculpted by a master craftsman with enough tension for a robust workout yet smooth enough movements for graceful grace and ease.
Overhead Cable Triceps Extensions
How can you maximize the range of motion when performing seated dumbbell overhead tricep extensions?
When performing seated dumbbell overhead tricep extensions, you can ensure you're maximizing your range of motion by keeping your elbows close to the body. If you allow the elbows to drift too far away during the exercise, it'll not only limit what muscles you working on but reduce the full range of motion, lessening the efficacy of the exercise. As you extend your arms toward the sky, focus on making sure you truly stretch out those tricep muscles so that come lift's end, you've worked as much as possible and allowed them to contract through a complete combination of flexion and extension.
How can you target the lateral head of the triceps brachii?
You can use dumbbell tricep extensions to target the lateral head of the triceps brachii by keeping your elbows close to your sides and squeezing the working muscle at the top of the movement.
What are the pros and cons of using a resistance band, versus a cable machine?
The pros and cons of using a resistance band for tricep extensions versus a cable machine are that bands are typically more comfortable to use and offer a greater range of motion, but they may not be as heavy-duty as a cable machine.
How does performing single-arm overhead tricep extensions differ from traditional overhead triceps extensions?
Performing single-arm overhead tricep extensions differs from traditional overhead triceps extensions in that you are working one arm at a time, which allows you to focus on form and contract the working muscle.
What are some variations of band overhead triceps exercises that don't require any equipment?
Some variations of band overhead triceps exercises that don't require any equipment include using a door anchor or performing the exercise with a neutral grip.